Full Planche Push-up
Description
The full planche push-up performs push-ups while holding a full planche — body horizontal with only hands on the ground, legs extended behind with no contact. It is one of the most difficult bodyweight exercises in existence, requiring years of dedicated training.
Equipment Required
Full Planche Push-up Instructions
- Achieve a full planche hold — body horizontal, supported only on the hands, legs extended behind.
- From the planche, bend your elbows to lower your body toward the floor.
- Press back up to the full planche position.
- Maintain the horizontal body position throughout.
- This requires extreme straight-arm strength, pressing power, and core stability.
- Progress through: pseudo planche push-ups → tuck planche → straddle planche → full planche holds → full planche push-ups.
- This progression takes years.
- Even 1 rep is an elite-level achievement.
Full Planche Push-up Form & Visual
Full Planche Push-up Benefits
- One of the most difficult bodyweight exercises
- Requires extreme pressing and straight-arm strength
- Elite calisthenics achievement
- Builds extraordinary shoulder and core strength
- Impressive demonstration of strength
- Progressive skill with clear milestones
Full Planche Push-up Muscles Worked
- Anterior deltoid (extreme)
- Pectoralis major
- Triceps brachii
- Core (extreme anti-extension)
- Serratus anterior
- Biceps brachii (straight-arm)
Full Planche Push-up Variations & Alternatives
- Pseudo Planche Push-Up
- Tuck Planche Push-Up
- Straddle Planche Push-Up
- Planche Lean
- Standard Push-Up
