Full Planche Push-up

Full Planche Push Up


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.

Equipment Required

Full Planche Push-up Instructions

  1. Start in a push-up position with your hands shoulder-width apart and your feet together.
  2. Slowly lower your body down to the ground, keeping your elbows close to your body.
  3. Once your chest is close to the ground, push your body up and forward, shifting your weight onto your hands.
  4. As you push forward, lift your feet off the ground and extend your legs straight out behind you.
  5. Hold the full planche position for a few seconds, keeping your body straight and your arms locked out.
  6. Slowly lower your body back down to the ground, bending your arms and bringing your feet back to the starting position.
  7. Repeat for the desired number of reps.

Full Planche Push-up Form & Visual

Full Planche Push Up

Full Planche Push-up 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

Full Planche Push-up Muscles Worked

  • Pectoralis major
  • Triceps brachii
  • Deltoids
  • Abdominals
  • Obliques
  • Erector spinae
  • Quadriceps
  • Glutes

Full Planche Push-up Variations & Alternatives

  • Straddle Planche Push-Up
  • Half-Planche Push-Up
  • Planche Lean Push-Up
  • Planche Push-Up with Feet Elevated
  • Planche Push-Up with Hands Elevated
  • Single Leg Planche Push-Up
  • One Arm Planche Push-Up