The full planche push-up is an advanced bodyweight exercise that targets the pectorals, shoulders, triceps, and core. It requires significant strength, balance, and coordination as you perform a push-up while balancing your entire body off the ground with only your hands.
Quick Facts
How to Do Full Planche Push-up
Follow these step-by-step instructions to perform Full Planche Push-up with proper form and technique.
- Start in a push-up position with your hands placed slightly wider than shoulder-width apart.
- Engage your core and lower your body down towards the ground, keeping your elbows close to your sides.
- As you lower yourself, lean your body forward and lift your feet off the ground, balancing on your hands.
- Continue to lower your body until your chest is just above the ground.
- Push through your hands and extend your arms to lift your body back up to the starting position.
- Maintain a straight line from your head to your heels throughout the movement.
- Repeat for the desired number of repetitions.
Muscles Worked
Understanding which muscles Full Planche Push-up targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Full Planche Push-up
Incorporating Full Planche Push-up into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Pectorals Development: Full Planche Push-up directly targets and strengthens the Pectorals, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Shoulders, Triceps, and Core, providing additional training stimulus without extra exercises.
- Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
- Functional Strength: Strength exercises like Full Planche Push-up build real-world strength that transfers to daily activities and athletic performance.
- Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.
Safety Tips and Precautions
Performing Full Planche Push-up safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Full Planche Push-up, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Pectorals and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
- Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Pectorals typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Full Planche Push-up, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.