How to Do Planche Push-Ups With Perfect Form

The planche push-up is an advanced bodyweight exercise designed to deliver a powerful workout to the entire body. The planche position involves engaging your core and arm muscles to lift your feet off the ground. To complete a full planche push-up, you will need a significant amount of upper-body, core, and lower-body strength.

There are several notable benefits to practicing planche push-ups.

1. 1. Planche push-ups build upper-body strength. Similar to regular push-ups, planche push-ups target muscles in your upper body such as the pectorals, anterior deltoids, triceps, biceps, and the serratus anterior.
2. 2. Planche push-ups build core strength. Planche push-ups activate the abdominal muscles, lower back, and glutes to stabilize the body and complete the full range of motion. When performed properly, this can result in a stronger, more stable core.
3. 3. Planche push-ups are an effective gymnastics training exercise. Along with parallette exercises and handstands, planche push-ups are a great exercise for helping gymnasts master a variety of movements.

Practice these planche push-up variations to work your way up to practicing a full planche push-up. Performing a planche progression requires patience and endurance, so be sure to warm up, stretch, and rest between workouts.

1. 1. Straddle planche lean: To perform a straddle planche lean, start in a straight plank position. Widen your legs to a straddle position slightly wider than shoulder-width apart. Keep your toes on the ground and lean forward before performing a push-up.
2. 2. Pseudo planche push-up: Start in a straight-arm plank position. Rotate your hands to a 45-degree angle and lean forward so that your hands are underneath your hips. Keep your feet on the ground, pointing your toes so that you rest on the tops of your feet. Push your chest upward, then bend your elbows and lower your body to the floor.
3. 3. Tuck planche: A tuck planche, also known as the floating crane position, is one of the last steps to master before practicing a full planche push-up. It involves assuming the planche position, lifting both legs off the ground, and practicing a static hold.

For planche push-ups, begin by performing 2–5 sets of 3–8 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout.

1. 1. Get into an all-fours position with your knees and toes flexed and in contact with the floor. Your hips should be over your knees. Your hands should be slightly wider than your shoulders, with your hands rotated outward away from your body.
2. 2. Grip the ground with your hands and rotate your shoulders outward to engage your lats.
3. 3. Straighten your legs to lift your knees off of the ground so you end up in a plank position.
4. 4. Press your legs together. Pre-tension your shoulders and hips while engaging your core. Your ribs should be down and your pelvis should be slightly tucked.
5. 5. While in the push-up position, push your body forward, moving onto your toes and squeezing your quads and glutes. Squeeze your chest and shoulders as your upper body shifts forward.
   
6. 6. Engage your core while maintaining full-body tension and lift your feet off the floor. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Your shoulders should be ahead of your hands and your arms should be straight. Your body should form a straight line from your head to your feet. All repetitions should begin from this starting position.
7. 7. While balancing on your hands with your legs off the ground, pull your chest toward your hands by bending your elbows. Your shoulder blades should retract as you lower toward the elevated surface.
8. 8. Lower your body until your upper arms are even with your back. Your elbows should be no more than 45 degrees away from your body.
9. 9. While maintaining your alignment, initiate the upward movement by squeezing your chest and straightening your elbows. Your shoulder blades should protract as you push to the top of the movement.
10. 10. Finish the movement by squeezing your chest and triceps.
11. 11. Repeat the planche push-up for your desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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