Full Planche
Full Planche trades complexity for a trunk that resists rather than folds, and it fits at the end of any workout.
How to do 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.
Full Planche Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Hold the end position for a beat once reps come easily.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Change leverage or elevation before you add load.
Common Full Planche Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Full Planche
Swap Full Planche For
Full Planche — Frequently Asked Questions
How do you 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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Full Planche work?
The Full Planche primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Full Planche should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Full Planche good for beginners?
Not usually. The Full Planche is an advanced movement that assumes existing strength and joint control. Build up through easier core progressions first, then add this once the basics feel comfortable.
What can I do instead of the Full Planche?
Try the Band Vertical Pallof Press, Cable Twist or the Lever Seated Crunch (chest Pad). Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
