Full Planche
Learn how to do the Full Planche with proper form and technique. This body weight exercise primarily targets your Abs, with secondary emphasis on Shoulders, Chest, Triceps.
How to Do the Full Planche
Follow these steps to perform the Full Planche with correct form:
- 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 Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- waist
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Full Planche?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Full Body
Any session
Bro Split
Abs/Core Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Full Planche work?
The Full Planche primarily targets your Abs. Secondary muscles worked include Shoulders, Chest, Triceps. This makes it an effective exercise for developing your waist.
Do I need equipment for the Full Planche?
No. The Full Planche is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Full Planche with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Full Planche?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Full Planche?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Full Planche best for?
The Full Planche fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.
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