Full Planche
The Full Planche is an elite Level 15 straight-arm calisthenics isometric hold in which the entire body is suspended parallel to the floor supported only by the hands, with knees and ankles pressed together. It requires extreme anterior deltoid flexion torque, maximal serratus anterior scapular protraction, and heavily conditioned distal biceps tendons. Athletes typically require a 10-second Straddle Planche and +85% bodyweight Weighted Dip before achieving a Full Planche.
4 sets × 10s clean Straddle Planche + +85% BW Weighted Dip
3 sets × 8s dead-horizontal hold with locked elbows and ankles together
Pure Isometric / Bodyweight Node
Step-by-Step Biomechanical Execution
Set Grip & Scapular Protraction
Grip the parallettes with neutral wrists or place hands on the floor turned 45° outward. Lock the elbows at 180° and protract the scapulae to dome the upper back.
Shift Center of Mass Forward
Lean the shoulders well forward of the wrists until the wrist joint aligns beneath the lower ribs or waist crease.
Extend into Horizontal Full Line
Extend hips and knees simultaneously, pressing ankles together with posterior pelvic tilt and maximal glute contraction.
Primary & Secondary Muscles
Primary Prime Movers
Secondary Stabilizers
Technical Coaching Cues
- Lock elbows at 180° with biceps rotated slightly forward
- Maintain strong posterior pelvic tilt to eliminate lumbar arch
- Depress shoulders away from ears while pushing through the base of the palms
Common Biomechanical Mistakes & Energy Leaks
Avoid these structural faults to protect tendons and qualify for strict hold/rep standards.
Correction: Bending the elbows shifts torque from the anterior deltoids/biceps tendon to the triceps; regress to Straddle Planche with 100% locked arms.
Correction: Contract gluteus maximus harder and increase forward shoulder lean to level the torso.
Prerequisite Exercises
Unlocks Next Progressions
Apex skill node in this progression branch.
Full Planche — Frequently Asked Questions
Is Full Planche harder on floor or parallettes?
Floor Full Planche places greater dorsiflexion stress on the wrists, while parallettes allow neutral wrist alignment and grip torque to assist balance.
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