The full planche is an advanced bodyweight exercise that requires significant core strength, balance, and upper body control. It involves holding your body parallel to the ground, supported only by your hands, with no other contact points.
Also Works
ShouldersChestTriceps
How to Perform
1
Start in a pushup position with your hands shoulder-width apart and your fingers pointing forward.
2
Engage your core and slowly shift your weight forward, lifting your feet off the ground.
3
Continue shifting your weight forward until your body is parallel to the ground, balancing on your hands.
4
Hold this position for as long as you can, maintaining a straight body line.
5
Slowly lower your feet back to the ground and return to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Master the Straddle Planche for at least 10 seconds before attempting to close your legs for a Full Planche.
•Protract your shoulder blades maximally and lean your shoulders past your wrists to find the balance point.
•Train planche leans and tuck planche Pushups regularly to build the specific shoulder strength required.
Common Mistakes
•Attempting the Full Planche without sufficient time in easier progressions, leading to shoulder or wrist injuries.
•Piking at the hips (butt rising up), which shortens the lever arm and isn't a true Full Planche.
•Training the planche daily without adequate rest, which leads to chronic tendonitis in the wrists and elbows.