Full Planche
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
This is a technical lift, best learned under a coach’s eye before loading heavy.
HOW TO PERFORM
- Support on the hands, shoulders leaning well past the wrists.
- Lift the body toward horizontal with locked arms.
- Hold the lean; brace hard. Use tucks/straddle to progress.
TARGET MUSCLES
Primary
- Shoulders
Secondary
- Triceps
- Chest
- Biceps
- Lower Back
- Glutes
- Abs
In the app
This guide covers these exercises in the Ægir Iron library:
- Advanced Tuck Planche
- Full Planche
- Planche Lean
- Straddle Planche
- Tuck Planche
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.