Abs exercise · body weight
Full Planche
The full planche is a bodyweight exercise that targets the abs, with the shoulders, chest and triceps assisting.
- Target muscle
- Abs
- Also works
- Shoulders, chest, triceps
- Equipment
- Body weight
- Body part
- Waist
How to 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.
- 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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the abs. The shoulders, chest and triceps work as secondary muscles. See all ab exercises or every bodyweight exercise.
