# Full Planche (Overcoming Gravity Level 15)

> The Full Planche is an elite Level 15 straight-arm calisthenics isometric hold in which the entire body is suspended parallel to the floor supported only by the hands, with knees and ankles pressed together. It requires extreme anterior deltoid flexion torque, maximal serratus anterior scapular protraction, and heavily conditioned distal biceps tendons. Athletes typically require a 10-second Straddle Planche and +85% bodyweight Weighted Dip before achieving a Full Planche.

- Canonical URL: https://enixfit.com/exercises/full-planche
- Canonical ID: `full_planche`
- Logging Type: `DURATION` (Requires External Weight: false)
- Prerequisite Readiness Gate: 4 sets × 10s clean Straddle Planche + +85% BW Weighted Dip
- Mastery Standard: 3 sets × 8s dead-horizontal hold with locked elbows and ankles together
- Primary Muscles: Anterior Deltoids, Serratus Anterior, Pectoralis Major (Clavicular)
- Secondary Muscles: Biceps Brachii Tendon, Gluteus Maximus, Erector Spinae, Wrist Flexors

## Step-by-Step Execution
1. **Set Grip & Scapular Protraction**: Grip the parallettes with neutral wrists or place hands on the floor turned 45° outward. Lock the elbows at 180° and protract the scapulae to dome the upper back.
2. **Shift Center of Mass Forward**: Lean the shoulders well forward of the wrists until the wrist joint aligns beneath the lower ribs or waist crease.
3. **Extend into Horizontal Full Line**: Extend hips and knees simultaneously, pressing ankles together with posterior pelvic tilt and maximal glute contraction.

## Technical Coaching Cues
- Lock elbows at 180° with biceps rotated slightly forward
- Maintain strong posterior pelvic tilt to eliminate lumbar arch
- Depress shoulders away from ears while pushing through the base of the palms

## Common Mistakes & Corrections
- **Fault: Bent elbows during the hold** → Correction: Bending the elbows shifts torque from the anterior deltoids/biceps tendon to the triceps; regress to Straddle Planche with 100% locked arms.
- **Fault: Piked hips above shoulder line** → Correction: Contract gluteus maximus harder and increase forward shoulder lean to level the torso.