Full Planche
An advanced bodyweight hold with the body horizontal, the legs straight and together, and support only through the palms. Straight-arm shoulder strength and whole-body tension maintain the unsupported horizontal position.
- Body part
- Shoulders: all exercises
- Movement
- Push: all exercisesalsoCore: all exercisesalsoBalance
- Equipment
- Bodyweight: all exercises
What it trains
- Chest Lower, Primary, 85%
- Chest Upper, Primary, 85%
- Chest Middle, Primary, 85%
- Biceps Long Head, Primary, 85%
- Biceps Short Head, Primary, 85%
- Front Deltoid, Primary, 85%
How to perform
From the demonstrated compact tuck support, keep both palms planted and the arms straight.
Move the shoulders forward sufficiently to extend both legs behind you without placing the feet on the floor.
Bring the legs together and hold the trunk, hips and knees in a straight horizontal line.
Return the legs to the tuck under control before arm support or alignment fails.
Tips
Maintain active scapular support rather than sinking between the shoulders.
Use finger pressure to control the forward balance without peeling the palms from the floor.
Practice only within established straight-arm capacity and with suitable coaching and spotting.
Common mistakes
Bending the elbows to substitute a bent-arm hold.
Allowing the hips to sag, piking them upward or separating the legs.
Collapsing out of the hold after grip or shoulder control is lost.
Related exercises
Variations · 1
Straddle Planche
Same straight-arm palm-supported horizontal hold, with the legs spread instead of together.
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