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Full Planche

Full Planche

Note: This is just a visual reference — it may vary depending on your setup.

Strength Chest
Arms Chest Shoulders
Muscle Activation
Abs · Waist
80%
Core
20%
Equipment
None
Setup / Starting Position
  • Start in a push-up position with your hands on the ground, slightly wider than shoulder-width apart.
  • Engage your core muscles and lift your feet off the ground, bringing your body into a horizontal position.
  • Keep your arms fully extended and your wrists stacked beneath your shoulders.
Exercise Position
  • Maintain a straight body position, with your shoulders protracted and your scapulae elevated.
  • Keep your legs straight and together, with your toes pointed.
Form & Performance
  • Hold the position for as long as possible, aiming for 10-30 seconds initially.
  • Focus on keeping your body parallel to the ground and your core engaged.