The Full Planche Push-Up is an advanced exercise that requires significant upper body and core strength. It involves holding a planche position (where the body is parallel to the ground and supported only by the hands) while performing a push-up. The exercise targets the chest, shoulders, triceps, and core muscles.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens the chest, shoulders, triceps, and core muscles
- Improves overall upper body strength and stability
- Increases wrist and forearm strength
- Improves balance and body control
- Challenges the mind-body connection and mental focus
- Can be a impressive party trick or show of strength
How to perform
- Start in a push-up position with your hands shoulder-width apart and your feet together.
- Slowly lower your body down to the ground, keeping your elbows close to your body.
- Once your chest is close to the ground, push your body up and forward, shifting your weight onto your hands.
- As you push forward, lift your feet off the ground and extend your legs straight out behind you.
- Hold the full planche position for a few seconds, keeping your body straight and your arms locked out.
- Slowly lower your body back down to the ground, bending your arms and bringing your feet back to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Chest
Primary
Triceps
Primary
Shoulder
Primary
Abs
Primary
Obliques
Primary
Lower Back
Primary
Glutes
Primary