Core · Bodyweight
Planche Push-up
How to do the planche push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Expert
- Logged as
- Weighted reps
- Movement
- Core Hold
- Mechanic
- Compound
How to do it
With hands under shoulders and feet off the ground, lower yourself by bending elbows, keeping core tight. One of the most challenging push-up variations.
- 1Your shoulders and chest will be working intensely
- 2Stack your wrists under your center of mass and keep your core and glutes tight
- 3Feel your arms remain straight as you lean forward and press
Common mistakes
- Don't let your hips sag or your lower back arch
- Avoid letting your shoulders drift behind your wrists
- Don't collapse your elbows, maintain straight arms
Muscles worked
The planche push-up mainly works the upper abs and lower abs, with the triceps, obliques, front delts, glutes, and side delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- TricepsSupport
- ObliquesSupport
- Front DeltsSupport
- GlutesSupport
- Side DeltsSupport
- Mid TrapsMinor
- Lower TrapsMinor
- QuadsMinor
Kovo programs the planche push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed April 2026.