Full Planche
Gym Exercise Card
Equipment
The full planche is an advanced bodyweight exercise that builds exceptional strength and stability. It requires maintaining a horizontal hold with arms straight and thighs lifted off the ground. This exercise targets the core, shoulders, and arms, enhancing balance and muscle endurance.
How to do it
- Start in a push-up position with hands shoulder-width apart.
- Tense your core and lift your body to a horizontal position.
- Keep your arms straight while maintaining balance.
- Hold the position as long as possible while breathing steadily.
- Return to the starting position with control.
Muscles worked
Primary Deltoid Anterior Pectoralis Major Clavicular Head Rectus Abdominis Triceps Brachii
Secondary Serratus Anterior Trapezius Lower Fibers Wrist Flexors
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