Full Planche
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The complete planche — legs straight and together, the whole body floating horizontal and parallel to the floor on straight arms — the culmination of the planche progression.
Detail
The full planche holds the entire body extended, straight, and parallel to the ground, balanced solely on the hands with the shoulders leaned forward over them and the elbows locked. With the legs together and fully extended, the lever is at its longest, demanding maximal straight-arm strength of the Anterior Deltoid, Serratus Anterior, and Pectoralis Major, plus a strongly braced trunk and posteriorly tilted hips to keep the body rigid and level.
This is an elite-level skill reached only after sustained Straddle Planche holds with a progressively narrower straddle. Approached as short, fresh holds; the wrists and biceps tendons take extreme load, so a long, careful build is essential.
Key facts
- Legs straight and together; full body horizontal and parallel to floor on locked arms — longest lever.
- Elite skill; reached by narrowing the straddle planche over time.
- Maximal straight-arm shoulder/serratus demand with a rigid braced trunk.
Connections
- Planche Progression — step 5 (top).
- Straddle Planche — the lead-in.
- Anterior Deltoid / Serratus Anterior — prime movers.
Sources
Keep this lesson, or ask how it applies to you.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.