Full Planche Push-Up
Overview
How to do it
- 1
Set up in a Full Planche Hold: Position your body parallel to the ground with straight arms, protracted shoulders, and your feet lifted off the floor. Keep your whole body tight and unmoving.
- 2
Descend with control: Bend your elbows slowly and bring your chest closer to the floor while keeping your body straight. Do not allow your hips to sag.
- 3
Keep the elbows in: During the lowering phase, hold your elbows tucked toward your torso. This helps protect your joints and makes the movement more efficient.
- 4
Drive upward: When your chest gets near the floor, press through your palms and extend your elbows to come back to the full planche position.
- 5
Stay fully braced: Keep your glutes, abs, and quads engaged the entire time so your body holds a straight horizontal line.
Form tips & common mistakes
Protract your shoulders: Push your shoulders forward on purpose to steady the scapulae and support the shoulder joint.
Keep the core tight: Brace your abs and lower back so your hips do not drop during the push-up.
Look slightly ahead: Keep your eyes forward to help maintain neck alignment and balance.
Control the tempo: Move slowly and with control so you do not rely on momentum.
Warm up thoroughly: Make sure your wrists, shoulders, and core are fully activated before you try it.
Benefits
Builds elite upper body strength: This movement places huge demands on the shoulders, chest, and triceps because there is no foot support.
Enhances core stability: Holding a horizontal body position requires constant deep core engagement.
Improves body control and balanceThe balance needed to hover and press without foot contact greatly improves body awareness.
Progresses pushing power: Compared with standard push-ups, this variation develops pushing strength in a far more advanced and transferable way.
Strengthens joints and connective tissue: Consistent practice helps build resilience in the wrists, elbows, and shoulders under extreme load.
Muscles worked
Pectoralis Major، Anterior Deltoid، Triceps Brachii، Rectus Abdominis، Obliques، Upper Back، Biceps Brachii، Forearms، Erector Spinae، Gluteus Maximus
