Full Planche
Full Planche Exercise Description
The full planche is an advanced bodyweight strength hold performed with the body parallel to the floor, supported only by the hands. It demands high shoulder flexion strength and excellent scapular control, emphasizing the anterior deltoids, pectoralis major, triceps, and serratus anterior, with strong contribution from the abdominals and hip flexors to maintain a rigid “hollow” body line. Because it loads the wrists and shoulders heavily, it is suited to athletes with well-developed upper-body strength and precise body control. Key technical themes include straight elbows, active protraction and depression of the scapulae (“push the floor away”), and a posterior pelvic tilt to prevent lumbar extension. The skill challenges balance and whole-body tension while reinforcing efficient force transfer from the shoulders through the trunk to the legs.
- Muscle Groups: Chest, Delts, Shoulders
- Target Muscles: Deltoid - Anterior, Serratus Anterior
- Assisting Muscles: Pectoralis Major - Clavicular Head, Triceps Brachii - Lateral Head
- Stabilizing Muscles: External Obliques, Flexor Carpi Radialis, Rectus Abdominis, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Chest, Shoulders
- Body Surface: Front, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Scapular Protractors, Scapular Upward Rotators, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Rib Cage Muscle
- Movement Direction: Horizontal
- Muscle Position: Anterior, Lateral
- Gender: Male
How To Do The Full Planche Exercise
‘- Set up on the floor with hands shoulder-width or slightly wider, fingers splayed and turned slightly outward as comfortable.
– Press the floor away to protract and depress the scapulae; keep elbows straight without locking into painful hyperextension.
– Brace the trunk in a hollow position: ribs down, posterior pelvic tilt, glutes and abdominals engaged; keep a neutral neck with eyes slightly ahead.
– Shift shoulders forward past the wrists while maintaining straight arms and active shoulders.
– As the center of mass passes over the hands, lift the feet together off the floor, keeping the body in one straight line parallel to the ground.
– Maintain even pressure through the full hand (especially the fingertips) to control balance; breathe steadily without losing tension.
– If entering from a stable tuck planche, extend the hips and knees together until the legs are straight, without changing shoulder position.
– To finish, reverse the lean with control and place the feet down; avoid elbow bend, shoulder shrug, or lumbar arch throughout.
Full Planche Tips
‘- Place your hands shoulder-width or slightly wider, with fingers splayed and turned slightly outward as comfortable.
– Actively protract and depress your scapulae by “pressing the floor away” throughout the hold.
– Keep your elbows straight while avoiding locking into any painful hyperextension.
– Brace a strong hollow position by keeping ribs down, posterior pelvic tilt, and glutes and abdominals engaged.
– Shift your shoulders forward past your wrists while maintaining straight arms and active shoulders.
– As your center of mass passes over your hands, lift your feet together and keep your body in one straight line parallel to the ground.
– Maintain even pressure through the whole hand, especially the fingertips, to fine-tune balance.
– Breathe steadily without letting your body tension or position collapse.
– When entering from a stable tuck planche, extend the hips and knees together until the legs are straight, without changing shoulder position.
– To finish, reverse the lean with control and place your feet down, avoiding elbow bend, shoulder shrug, or lumbar arch.
Full Planche Beginner Introduction
The full planche is a demanding bodyweight hold where the entire body is suspended horizontally, supported only through the hands. It is an advanced skill that places a large load on the wrists and shoulders, so it typically appears in the training of athletes with significant upper-body strength and refined body awareness. The position highlights the front shoulders, chest, triceps, and muscles along the sides of the rib cage, while the abs and hip flexors contribute strongly to a tight, streamlined body shape.
During this static hold, the arms stay straight and the shoulders are driven powerfully upward and forward, creating a solid base through the upper body. The legs, hips, and trunk line up as one rigid unit, with the hips subtly tucked under to protect the lower back and maintain a long, rounded shape through the front of the body. This creates intense full-body tension, challenging balance and control while encouraging efficient force transfer from the hands and shoulders through the midsection all the way to the feet.