Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Full planche

Advanced

Full planche is a isolation bodyweight exercise for the abs, also working the front delts, chest, and triceps.

What it works

Primary muscle

Abs

Also works

Front deltsChestTriceps

Equipment
Bodyweight
Movement
Core
Type
Isolation
Logged as
Time
Suggested rest
1 min

How to do it

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

What to do instead

  • Frog plancheBodyweight
  • Full malteseBodyweight
  • Lean plancheBodyweight
  • Straddle plancheBodyweight
  • Straddle malteseBodyweight
  • Barbell rollerout from benchBarbell

Easier variations

  • Shoulder tapBodyweight
  • Dead bugBodyweight
  • Lever seated crunchMachine
  • Lever seated crunch (chest pad)Machine

Harder variations

  • Barbell rollerout from benchBarbell
Logged today · 1 min restFull planche

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Core exercises

  • 3/4 sit-upBodyweight
  • 45° side bendBodyweight
  • Ab coasterMachine
  • Bicycle crunchBodyweight
  • Alternate heel touchersBodyweight
  • Arm slingers hanging bent knee legsBodyweight