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Exercise 3327 · REF gw9PqGk

Full Planche Push-Up exercise animation

Full Planche Push-Up

Category
Chest
Equipment
Body Weight
Target
Pectorals

Adding a push-up to a full planche hold turns an already elite static position into a full range-of-motion strength movement, which very few lifters can perform even once. It's the far end of bodyweight pushing progressions, well past handstand push-ups and standard planche holds in terms of required strength and body control.

How to Do the Full Planche Push-Up

  1. Start in a push-up position with your hands placed slightly wider than shoulder-width apart.
  2. Engage your core and lower your body down towards the ground, keeping your elbows close to your sides.
  3. As you lower yourself, lean your body forward and lift your feet off the ground, balancing on your hands.
  4. Continue to lower your body until your chest is just above the ground.
  5. Push through your hands and extend your arms to lift your body back up to the starting position.
  6. Maintain a straight line from your head to your heels throughout the movement.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Full Planche Push-Up primarily targets the Pectorals, with Shoulders as the primary synergist muscle group, along with the Triceps, Core.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have body weight? These target the same pectorals with different equipment.

Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals Barbell Bench Press Barbell Bench Press Barbell · Pectorals

FAQ

What muscles does the Full Planche Push-Up work?
The Full Planche Push-Up primarily targets the pectorals, with the shoulders and triceps, core assisting.
What equipment do I need for the Full Planche Push-Up?
The Full Planche Push-Up is done with no equipment — just body weight.
What's a good alternative to the Full Planche Push-Up?
If you don't have access to the space or setup it needs, the Assisted Chest Dip (kneeling) targets the same pectorals using leverage machine instead.