How to do the Full Planche
Full Planche is an advanced single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Shoulders and Chest.
Full Planche demonstration · © GymiaFit
Full Planche at a glance
- Primary muscles
- Abs
- Secondary muscles
- Shoulders, Chest, Triceps
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Isolation (single-joint)
- Force
- Push
Full Planche step by step
- 1Start in a push-up position with your hands shoulder-width apart and your fingers pointing forward.
- 2Engage your core and slowly shift your weight forward, lifting your feet off the ground.
- 3Continue shifting your weight forward until your body is parallel to the ground, balancing on your hands.
- 4Hold this position for as long as you can, maintaining a straight body line.
- 5Slowly lower your feet back to the ground and return to the starting position.
- 6Repeat for the desired number of repetitions.
Full Planche — questions
What muscles does the Full Planche work?
The Full Planche primarily targets the Abs. It also recruits the Shoulders, Chest, Triceps as secondary movers.
What equipment do I need for the Full Planche?
None — the Full Planche uses your bodyweight only, so it works at home with nothing but floor space.
Is the Full Planche suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Full Planche?
Frog Planche, Front Lever, Lean Planche train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Full Planche demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.