Full Planche Push-up

How to do it

Start in a full planche position with your hands flat under your shoulders, body horizontal and parallel to the floor, feet off the ground and legs fully extended. Keeping your core and glutes tight, bend your elbows to lower your chest toward the floor, then press back up to the straight-arm planche. Maintain the horizontal line throughout.

1. 1Shoulders and chest working intensely to lower and press your body
2. 2Wrists stacked under your weight with core and glutes locked tight
3. 3Body holding a flat horizontal line as you lean forward and press

Common mistakes

• ×Letting your hips sag or your lower back arch
• ×Letting your shoulders drift behind your wrists
• ×Collapsing into the bottom; control both directions

Muscles worked

The full planche push-up mainly works the front delts, triceps, upper abs, and lower abs, with the mid chest, obliques, forearms, upper chest, lower chest, glutes, and side delts assisting.

• Front DeltsPrimary
• TricepsPrimary
• Upper AbsPrimary
• Lower AbsPrimary
• Mid ChestSupport
• ObliquesSupport
• ForearmsSupport
• Upper ChestSupport
• Lower ChestSupport
• GlutesSupport
• Side DeltsSupport
• LatsMinor
• Upper TrapsMinor
• Mid TrapsMinor
• Lower TrapsMinor
• QuadsMinor
• Internal RotatorsMinor