Planche Push-Up

Recommended external demonstration

Watch Planche Push-Up

Full Planche Push Up

Technique

How to perform Planche Push-Up

1. Use palms on the floor or grasp stable parallel bars with the hands about shoulder-width apart.
2. Lean the shoulders forward and lift both feet into a controlled full planche with legs together, knees straight and trunk approximately horizontal.
3. Bend the elbows and lower the torso while keeping the feet clear and the hips from dropping.
4. Lower toward an upper-arm position roughly parallel to the ground without changing to a tucked or straddled body shape.
5. Press through the hands to straighten the elbows and restore the supported shoulder-blade position while keeping the body horizontal.
6. After the final repetition, lower the feet under control.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head, Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head, Serratus Anterior.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.