Exercise guide · Advanced · Compound

Full Planche - Compound Variation: How to Do It & Muscles Worked

The full planche is an advanced bodyweight exercise that requires significant core strength, balance, and upper body control. It involves holding your body parallel to the ground, supported only by your hands, with no other contact points.

Primary muscles
Abs
Secondary muscles
Chest , Shoulders , Triceps
Equipment
Body Weight
Level · type
Advanced · Compound
Demonstration of the full planche - compound variation
Front view: muscles worked by the full planche - compound variation. Primary: abs. Secondary: chest, shoulders and triceps.
Back view: muscles worked by the full planche - compound variation. Primary: abs. Secondary: chest, shoulders and triceps.
Primary Secondary

How to do the full planche - compound variation

  1. Step 1: Start in a push-up position with your hands shoulder-width apart and your fingers pointing forward.
  2. Step 2: Engage your core and slowly shift your weight forward, lifting your feet off the ground. Focus on compound movement.
  3. Step 3: Continue shifting your weight forward until your body is parallel to the ground, balancing on your hands.
  4. Step 4: Hold this position for as long as you can, maintaining a straight body line.
  5. Step 5: Slowly lower your feet back to the ground and return to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the full planche - compound variation by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Full Planche - Compound Variation alternatives

More exercises that train the abs as their main target:

More abs exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.