Full planche Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Pectoralis Major Clavicular Head, Obliques, Pectoralis Major Sternal Head, Serratus Anterior, Latissimus Dorsi, Teres Major, Triceps Brachii, Gluteus Maximus, Hamstrings
- Intensity
- high
- Category
- stretching
- Skill Level
- advanced
- Estimated Calories
- 6
- Alternate Names
- Planche Hold
How to: Full planche
- Begin in a push-up position with your arms straight.
- Shift your weight forward, lifting your feet off the ground.
- Keep your body parallel to the floor.
- Hold the position for the desired duration, maintaining a straight body.
Common Mistakes
- Arching the back instead of maintaining a straight line.
- Not engaging the core adequately.
- Allowing the hips to sag.
Modifications
- Start with a knee planche for better support.
- Use exercise mats for wrist cushioning.
Tips
- Ensure your core stays tight throughout the movement.
- Keep your body straight like a plank.
- Gradually increase the duration as you build strength.
Full planche Alternatives
Tags
core
strength
balance
advanced
bodyweight
flexibility