TETSUFull Planche
The Full Planche is a bodyweight exercise for the core that primarily targets the abs, with the shoulders, chest and triceps assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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How to do the Full Planche
- Start in a push-up position with your hands shoulder-width apart and your fingers pointing forward.
- Engage your core and slowly shift your weight forward, lifting your feet off the ground.
- Continue shifting your weight forward until your body is parallel to the ground, balancing on your hands.
- Hold this position for as long as you can, maintaining a straight body line.
- Slowly lower your feet back to the ground and return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Full Planche work?
The Full Planche primarily targets the abs. The shoulders, chest and triceps work as supporting muscles.
What equipment do I need for the Full Planche?
None. The Full Planche uses your body weight only, so you can do it anywhere.
How many sets and reps of the Full Planche should I do?
3 to 4 sets of 10 to 15 controlled reps of the Full Planche suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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