Full Planche

Full Planche


The full planche exercise is an advanced bodyweight exercise that involves holding the body parallel to the ground with only the hands touching the floor. It requires a high level of strength, balance, and control in the upper body and core muscles.

Muscle Group

Equipment Required

Full Planche Instructions

  1. Start in a push-up position with your hands shoulder-width apart and your feet together.
  2. Slowly shift your weight forward until your shoulders are over your hands and your feet are off the ground.
  3. Engage your core and slowly lower your body until your arms are straight and your body is parallel to the ground.
  4. Hold this position for as long as you can, aiming for at least 10 seconds.
  5. To come out of the full planche, slowly lower your feet back to the ground and return to the starting push-up position.

Full Planche Form & Visual

Full Planche

Full Planche Benefits

  • Strengthens the entire upper body, including the shoulders, chest, back, and arms
  • Improves core stability and balance
  • Increases wrist and forearm strength
  • Develops body control and coordination
  • Challenges the mind and builds mental toughness
  • Can be used as a progression towards more advanced gymnastics skills

Full Planche Muscles Worked

  • Pectoralis major
  • Deltoids
  • Triceps
  • Abdominals
  • Obliques
  • Quadriceps
  • Glutes

Full Planche Variations & Alternatives

  • Straddle planche
  • Half lay planche
  • Tuck planche
  • Adv tuck planche
  • Open tuck planche
  • Full planche push-ups
  • Planche leans
  • Planche press