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Calisthenics
Calisthenics

Full Planche

Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
calisthenicspushplanchestatic-holdshoulderselitebodyweight

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In one line

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.
SourceCurrent guideline bodies
Authored from established gymnastics-strength / calisthenics-skill consensus.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.

Explore related topics

Atlas Connections

Anterior Deltoid
The front deltoid head; produces forward flexion, horizontal adduction, and internal rotation — primarily a pressing muscle.
Pectoralis Major
The chest muscle (clavicular and sternal portions); its primary action is horizontal adduction (flexion) of the arm — a powerful action.
Serratus Anterior
The muscle along the rib cage that pulls the scapula forward and around the chest wall (protraction) and helps rotate it upward, acting as a stabilizer in most pressing movements.
Planche ProgressionClosely related
Planche lean → tuck planche → straddle planche → full planche — a straight-arm holding skill where the body floats parallel to the ground, leveraged by how far the legs extend behind the hands.
Straddle PlancheClosely related
A planche held with the legs straight and spread wide; the wide straddle shortens the effective lever, making it the last step before the full planche.