Planche Push-Ups
Starting Posture
Begin in a push-up position with hands placed on the ground slightly wider than shoulder-width apart. Keep your body in a straight line from head to heels, engaging your core and glutes.
How to Exercise
Lower your body towards the ground by bending your elbows while keeping them close to your body. As you lower down, lean forward and shift your weight onto your hands. Your body should remain in a straight line. Push back up to the starting position by straightening your arms.
Breath Control
Inhale as you lower down towards the ground and exhale as you push back up.
Common errors
A common error is to let the hips sag towards the ground, which can put excessive strain on the lower back. Another common error is to flare out the elbows, which can lead to shoulder injuries.
Weights
Grips
Variations
To make the exercise easier, perform regular push-ups instead of planche push-ups. To make it more challenging, elevate your feet or try advanced planche progressions such as tuck planche push-ups or full planche push-ups.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on maintaining proper form throughout the exercise. Keep your elbows close to your body to avoid unnecessary strain on the shoulders. Engage your core and glutes to keep your body in a straight line.
Cautions
Avoid overarching your lower back or sagging your hips towards the ground. If you experience any discomfort, stop the exercise immediately.