Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
AdvancedIsolationBodyweight
Full Planche
Abs · Core
4
sets
8–12
reps
1m 15s
Rest time
~6
Calories / set
Instructions
- 1
Start in a push-up position with your hands shoulder-width apart and your fingers pointing forward.
- 2
Engage your core and slowly shift your weight forward, lifting your feet off the ground.
- 3
Continue shifting your weight forward until your body is parallel to the ground, balancing on your hands.
- 4
Hold this position for as long as you can, maintaining a straight body line.
- 5
Slowly lower your feet back to the ground and return to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Abs
shoulders
Secondary
shoulderschesttriceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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