Full Planche Push-up
Expert Advice
Maintain a strong core and keep your body in a straight line from head to toe to prevent sagging hips or arching your back, which can lead to lower back strain.
How-to-do Steps
- Begin in a push-up position with your hands slightly wider than shoulder-width apart.
- Lean forward and shift your weight onto your hands, lifting your feet off the ground.
- Keep your body straight and rigid as you lower yourself down until your chest nearly touches the ground.
- Push back up to the starting position, maintaining the full planche position throughout the movement.
- Repeat for the desired number of repetitions.
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Muscles Worked
Full Planche Push-up primarily targets the Abs, Chest, Triceps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs20%
Chest20%
Triceps20%
Secondary
Glutes10%
Hamstrings10%
Lats10%
Quads5%
Shoulders5%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Full Planche Push-up work?
Full Planche Push-up primarily targets the Abs, Chest, Triceps. Secondary muscles involved include Glutes, Hamstrings, Lats, Quads, Shoulders. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Full Planche Push-up?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Full Planche Push-up suitable for beginners?
Full Planche Push-up is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
