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So, you want to learn how to hold a full planche position? Great! When you have the discipline and follow the steps below, then you will slowly progress towards a full planche position. Remember that the planche is an advanced isometric exercise, so even the starting position (tucked planche) will require some basic strength.
Full Planche tutorial
Before you start with the first exercise you need some basic strength. You should be able to do at least 30 push-ups, 20 triceps dips and hold a plank position for 120 seconds, before you start with this tutorial. Handstand push-ups are also a great way to train your shoulders and prepare for the full planche position.
We recommend you to hold each position below for at least 30 seconds before you move-on to the next step.
1. Tucked planch
You can use a flat underground for the tucked planche, but it is easier if you have parallel bars to place your hands on. Try at least 3 times a week to hold this position for as long as possible. It is important to keep your arms straight every time you try. You can move-on to the next exercise when you are able to hold the tucked planche for at least 30 seconds.
2. Advanced tucked planche
Start in the tucked position and slowly lean forward. At the same time stretch your legs slightly for counter balance. Try to keep your gluts at shoulder hight.
3. One leg planche
When you’re able to hold the advanced tucked planche for at least 30 seconds, it’s time to stretch on leg as pictured above.
4. Straddle planche
With the straddle planche you’re almost there! The stronger you become, the closer you can put your legs together. In the end you will be able to do a full planche as shown below.
5. Full Planche position
Finally, all the hard work and discipline are rewarded with a full planche position. You definitely earn some respect from your workout buddies right now! Watch the full planche tutorial video below: