A bodyweight push performed from a planche hold that places primary load on the shoulders while keeping the body horizontal.
How to do the Planche Push Up#
- Assume a planche position with your hands on the floor near your hips, arms straight and the body held level.
- Brace your core and glutes to keep your torso rigid and aligned from head to heels.
- Bend your elbows to lower your body, keeping the line of your body straight as the chest nears your hands.
- Drive through the shoulders to extend the arms and return to the planche start position with controlled motion.
Muscles worked#
- Primary: Front delts (Anterior Deltoid), Chest (Pectoralis Major), Triceps (Triceps Brachii)
- Secondary: Abs (Rectus Abdominis), Obliques (External & Internal Obliques), Upper back (Rhomboids & Middle Trapezius), Traps (Trapezius)
Common mistakes#
- Hips sagging or lifting out of a straight line.
- Failing to maintain shoulder protraction and losing the planche alignment.
- Bending at the waist instead of lowering with the arms.
- Using the legs or feet to push instead of pressing through the shoulders.
