Full Planche
Description
The full planche is one of the most difficult bodyweight holds in calisthenics — holding your entire body horizontal with only your hands on the floor and arms fully extended. Legs are together and straight. It demands elite-level anterior deltoid, chest, and core strength, and typically takes years of dedicated training to achieve.
Muscle Group
Equipment Required
Full Planche Instructions
- Master all planche progressions first: lean planche, frog/tuck planche, straddle planche.
- Position your hands shoulder-width apart on the floor or parallettes. Turn fingers out to protect wrists.
- Protract your shoulders hard (push the floor away). Lock your arms straight.
- Lean forward until your feet leave the floor.
- Extend both legs straight back, together, keeping them parallel to the floor.
- Your body should be completely horizontal with only your hands touching the floor.
- Hold for as long as possible. A 5-second hold is an elite achievement.
- This is a multi-year goal for most athletes. Consistent progressive training is essential.
Full Planche Form & Visual
Full Planche Benefits
- Elite-level bodyweight strength demonstration
- Builds extraordinary shoulder and chest strength
- Develops world-class core bracing
- Impressive calisthenics skill
- No equipment needed (parallettes recommended)
- Ultimate horizontal pushing strength
Full Planche Muscles Worked
- Anterior deltoid (extreme demand)
- Pectoralis major
- Serratus anterior
- Core (extreme demand)
- Triceps brachii
- Wrist flexors and extensors
- Lower back (stabilizer)
Full Planche Variations & Alternatives
- Straddle Planche (easier)
- Frog Planche / Tuck Planche
- Lean Planche (beginner progression)
- Ring Planche (hardest)
- Planche Push-Up (dynamic)
