Full planche
Expert Advice
Focus on protracting your scapula and keeping your arms locked to support your body weight. Practice with planche leans and tuck planche to build strength.
How-to-do Steps
- Start in a push-up position with your hands on the floor.
- Lean forward, shifting your weight onto your shoulders and arms.
- Lift your feet off the ground, keeping your body straight and horizontal.
- Hold the position with your legs straight and toes pointed.
- Maintain a hollow body position, with your core engaged.
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Muscles Worked
Full planche primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs20%
Secondary
Glutes13%
Hamstrings13%
Lats13%
Chest13%
Shoulders13%
Triceps15%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Full planche work?
Full planche primarily targets the Abs. Secondary muscles involved include Glutes, Hamstrings, Lats, Chest, Shoulders, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Full planche?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Full planche suitable for beginners?
Full planche is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
