The Full Planche is a very difficult exercise that shows amazing strength, balance, and control.

It mainly works your shoulders, core (middle body), and wrists, making it a great exercise for bodyweight training.

Learning the Full Planche helps you become stronger and improves your body awareness (knowing where your body is in space).

It makes your whole body stronger: This means your shoulders, arms, and core (your stomach muscles) all get a workout at the same time. It's not just about big muscles; it builds strength throughout your body.

It helps you balance better: Holding a planche requires amazing balance. Practicing it improves your body control and makes you steadier on your feet.

It strengthens your core: The planche really works the deep muscles in your core, which are important for stability and preventing injuries. It's not just about having six-pack abs; it's about deep, supportive strength.

It helps you learn other moves: The planche is a stepping stone to other advanced bodyweight exercises. The strength and balance you gain will make learning other skills much easier.

1. Build a Strong Foundation: Before you even think about a full planche, you need strong shoulders, wrists, and a powerful core. Do exercises like push-ups, planks, and shoulder presses to get ready.

2. Starting Position: Begin in a push-up position. Your hands should be shoulder-width apart, and your feet together. Make sure your body is straight.

3. Lean Forward Slowly: Carefully shift your weight forward, keeping your arms straight. Don't rush this; it's about control.

4. Lift Your Legs: As you lean forward, use your core muscles and shoulders to lift your legs off the ground. Aim to keep your body parallel to the floor.

5. Hold it Together: Keep your core and shoulder muscles tight to stay stable. This is where your strength training pays off!

6. Hold and Improve: Try to hold the planche for as long as you can. As you get stronger, you'll be able to hold it longer.

7. Start with Easier Versions: Before trying a full planche, practice easier versions like the tuck planche. This helps you build the necessary strength gradually.

The Frog Planche is a great starting point. It works your shoulders, core, and arms, just like the Full Planche, but it's easier. You keep your knees bent and close to your chest while balancing on your hands. This helps you build strength and balance before trying harder moves.

The Back Lever is another good option. This exercise is done hanging from a bar. You hold your body straight and level. It builds upper body strength and helps you control your body better. It's a really useful exercise to improve your overall fitness.

Both the Frog Planche and Back Lever are helpful exercises. They build the strength and control you need for advanced bodyweight exercises. Try them both and see which one you like better!

Frog Planche: This is a good starting point. It's easier than a full planche because your arms are bent and your body is closer to the ground. It's great for building core strength and shoulder stability – important for the full planche.

Why it helps: The Frog Planche builds the strength and control you need to hold a full planche. It's like practicing a simpler version of the move before trying the harder one.

Back Lever: This exercise is different, focusing on your back and shoulders. You hold yourself up with your hands and your body is straight. It needs a lot of upper body strength.

Why it helps: The Back Lever is excellent for improving body control and upper body strength. These are key skills for a full planche because you need to be strong and stable to hold the position.

Both exercises are helpful: The Frog Planche and Back Lever help you get stronger and improve your balance. They work different muscles but both help you get ready for the full planche.

Try them both: See which one you like better and which one helps you improve the most. Remember to practice safely and listen to your body!

Weak Core: A strong core is crucial for balance. Without it, you'll wobble and struggle to hold the position. Practice exercises like planks and leg raises to build core strength.

Weak Shoulders: The planche needs strong shoulders. Weak shoulders mean you can't support your body weight. Include exercises like push-ups, handstand push-ups (against a wall at first), and pike push-ups in your workout.

Using Momentum: Don't swing or bounce to get into the planche. This is cheating and makes it harder to learn proper form. Focus on slow, controlled movements to build strength and stability.

Hand Placement: Your hands should be directly under your shoulders. If your hands are too far apart or too close, you'll lose balance. Experiment slightly to find the perfect hand placement for your body.

Practice Makes Perfect: Regular practice is key. Start with easier variations of the planche, like the tuck planche or advanced leaning planche, and gradually work your way up to the full planche. Be patient and consistent.

It makes you much stronger and improves your balance.

Good form is super important to avoid injuries. Learn the correct way to do it before you start.

Many people make mistakes. Knowing what not to do will help you learn faster and safer.

Don't try to do a full planche right away. Start with easier exercises to build up your strength and control. This is like learning to ride a bike – you start with training wheels!

There are many steps to get to a full planche. Each step helps you get closer to the goal.

Practicing regularly is key. The more you practice, the better you'll get. Think of it like any skill – the more you do it, the easier it becomes.

Be patient! It takes time and dedication to master the full planche. Don't get discouraged if you don't see results immediately. Keep practicing and you will improve!