Push · Calisthenics
Full Planche - The complete guide
The full planche is one of calisthenics' most iconic and demanding static positions - the body held fully horizontal and straight, supported entirely by shoulder, wrist and core strength.
How to perform it
- 1Start from a solid straddle planche
- 2Gradually bring your legs together while keeping the position horizontal
- 3Keep your whole body in one tight, straight line from hands to toes
- 4Actively push your shoulders forward past your hands
- 5Hold the position without the hips or legs sagging
Common mistakes
⚠️ Attempting the full version without a solid straddle foundation of 10+ seconds
⚠️ Shoulders fall back over the hands under fatigue
⚠️ Wrists not sufficiently prepared for the extreme load
Progression - the path to mastering it
1. Straddle planche 15+ seconds
2. Half-straddle planche
3. Full planche 3-5 seconds
4. Full planche 10+ seconds
5. Planche push-up in full position
FAQ
How long does it take to go from straddle to full?
Typically an extra 3-6 months of training for most people, depending on how solid the straddle is and how much leg strength and shoulder stability is already in place.
Why is the full planche so much harder than straddle?
With the legs together, the entire weight shifts back to a much longer lever arm, significantly increasing the demand on shoulder and core strength.
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