TETSUFull Planche Push-Up
The Full Planche Push-Up is a bodyweight exercise for the chest that primarily targets the pectorals, with the shoulders, triceps and core assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Full Planche Push-Up
- 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.
Common questions
What muscles does the Full Planche Push-Up work?
The Full Planche Push-Up primarily targets the pectorals. The shoulders, triceps and core work as supporting muscles.
What equipment do I need for the Full Planche Push-Up?
None. The Full Planche Push-Up uses your body weight only, so you can do it anywhere.
How many sets and reps of the Full Planche Push-Up should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Full Planche Push-Up works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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