Full Planche
Overview
This skill challenges strength, flexibility, and stability at the same time, which is why it stands out in calisthenics and bodyweight training.
How to do it
- 1
Set Up in a Push-Up Position: Begin in a push-up stance with your hands placed slightly wider than shoulder-width apart.
- 2
Brace the Core and Shoulders: Drive your shoulders forward and tighten your core so your lower back does not sag. Keep your arms straight and fully locked out.
- 3
Raise Your Feet From the Floor: Slowly lift your legs off the ground while keeping them straight until your body makes a straight line from head to toes.
- 4
Stabilize and Hold: As you lift your legs, use your hands and shoulders to balance your body in a horizontal position. Keep your eyes forward and stay focused on the hold.
- 5
Keep the Position: Hold the Full Planche for as long as you can, with attention on balance and correct body alignment. As your strength improves, work toward longer holds.
Form tips & common mistakes
Keep the arms straight: Make sure your elbows stay fully extended and locked to help prevent strain.
Engage the core: Tighten your abs and lower back muscles to keep your body in a straight line.
Push through your hands: Drive your hands into the floor to steady your shoulders and preserve balance.
Focus on your gaze: Look forward to support body alignment and reduce unnecessary neck strain.
Work on wrist mobility: Wrist flexibility is essential for performing the Full Planche comfortably.
Benefits
Builds upper body strength: The Full Planche strengthens the shoulders, arms, and wrists because they must support your full body weight.
Engages the core: This exercise demands intense core activation, which helps improve overall core strength and stability.
Improves body control and balance: Holding the Full Planche develops your proprioception and your ability to balance under pressure.
Increases muscular endurance: Sustaining the Full Planche for longer periods builds muscular endurance in the upper body and core.
Enhances flexibility and mobility: The position promotes mobility in the wrists, shoulders, and hips as you work toward mastering it.
Muscles worked
Rectus Abdominis، Obliques، Pectoralis Major، Anterior Deltoid، Triceps Brachii، Upper Back، Biceps Brachii، Forearms، Erector Spinae، Gluteus Maximus
