Full planche

Hold your whole body straight and parallel to the floor on two locked arms with your legs together — one of the hardest straight-arm skills.

How to do it

1. 01Warm up your wrists and shoulders, then get into a straddle planche with locked arms and fingers turned out or back.
2. 02Gradually bring your legs together while leaning your shoulders further forward to stay balanced.
3. 03Tuck your pelvis slightly and squeeze your glutes, abs and legs with pointed toes so you form one line from shoulders to toes, parallel to the floor.
4. 04Keep your shoulder blades pushed forward and breathe in short, steady breaths; stop a few seconds before your form breaks, then tuck in and lower your feet softly.

Common mistakes

• Hips sagging or piking — squeeze your glutes and abs and tuck your pelvis slightly to stay straight.
• Bending the elbows to hold longer — keep them locked; a short clean hold beats a long broken one.
• Training it day after day — elbow and shoulder tendons need recovery, so keep it to a few sessions a week and back off if your joints hurt.

In the Planche progression

1. 1Planche lean
2. 2Tuck planche
3. 3Advanced tuck planche
4. 4Straddle planche
5. 5Full planche

Standard to move on: 3 sets × 8s, two sessions in a row.