Full Planche

An advanced bodyweight isometric exercise where the body is held completely horizontal with arms supporting all bodyweight, requiring exceptional upper-body and core strength.

Instructions

1. Begin on the ground with your hands positioned slightly wider than shoulder-width apart.
2. Position your hands at approximately waist level or slightly forward of your hips.
3. Engage your shoulders by depressing your scapula and creating maximum upper body tension.
4. Lean forward gradually while maintaining a completely straight body position.
5. Progress from bent knees to toes only touching the ground to full horizontal position.
6. Keep your body completely straight from head to heels; do not allow hips to sag.
7. Maintain this horizontal position by sustaining constant tension through your entire upper body.
8. Lower yourself gradually to complete the hold and rest.

Tips

• This is an extremely advanced skill requiring months or years of progressive training.
• Begin with tuck and advanced tuck positions before progressing to straddle and full planche.
• Proper shoulder strength, scapular positioning, and core engagement are absolutely essential.
• Consistent, progressive training and patience are required for this difficult skill.
• Wrist strength and conditioning are prerequisites for safe training in this position.
• This exercise builds exceptional pushing strength and body control.