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Full Planche

Also known as: Planche, Planche (Full)

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Hold your body parallel to the floor with straight arms, using shoulder strength and core tension to support the horizontal position.

How to do the Full Planche#

  1. Place your hands on the floor about shoulder-width apart beneath your hips.
  2. Press firmly into your palms and straighten your arms while leaning your shoulders forward.
  3. Lift your feet and extend your legs until your body is horizontal and supported only by your hands.
  4. Keep your torso rigid and shoulders active to maintain a straight line from shoulders to heels.
  5. Breathe evenly and lower your feet back to the ground under control when ending the hold.

Muscles worked#

  • Primary: Front delts (Anterior Deltoid), Chest (Pectoralis Major), Abs (Rectus Abdominis)
  • Secondary: Triceps (Triceps Brachii), Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Glutes (Gluteus Maximus)

Track the Full Planche in Gript: your previous sets in view while you train, records detected automatically, and an estimated 1RM chart from every hard set.

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Frequently asked questions#

What muscles does the Full Planche work?

The Full Planche primarily works the front delts, chest, abs. The triceps, lats, upper back, forearms, glutes assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the triceps, lats, upper back, forearms, glutes, lighten the load and slow the lowering phase.

What equipment do I need for the Full Planche?

None. The Full Planche is a bodyweight exercise, so all you need is enough space to move through the full range of motion.

Is the Full Planche suitable for beginners?

Usually not. The Full Planche is rated advanced — it asks for real technical control, and sloppy reps carry a genuine injury risk. Work through easier progressions until they feel routine before attempting it.

What are good alternatives to the Full Planche?

Arnold Press, Kettlebell Arnold Press, Dumbbell Around the World all train the same primary muscles as the Full Planche. Pick whichever one matches the equipment in front of you.

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