Full Planche Push-Up
Full Planche Push-Up Exercise Description
The Full Planche Push-Up is an advanced bodyweight straight‑arm pressing variation performed with the body held parallel to the floor and feet off the ground. Primary contributors are the anterior deltoids and clavicular fibers of the pectoralis major, with the triceps brachii extending the elbows. The serratus anterior maintains strong scapular protraction, while the abdominals, hip flexors, and glutes create a rigid “hollow” body line (posterior pelvic tilt, ribs down, neutral neck). High wrist and forearm demands arise from the significant forward lean over the hands. This skill emphasizes whole‑body tension, balance, and precise scapulothoracic control and is appropriate only after consistent proficiency with planche leans and stable tuck/straddle planche holds. Movement quality focuses on maintaining protraction and a straight body line while controlling elbow flexion and extension without piking the hips or arching the low back.
- Muscle Groups: Chest, Delts, Pecs, Shoulders
- Target Muscles: Deltoid - Anterior, Pectoralis Major - Clavicular Head
- Assisting Muscles: Triceps Brachii - Lateral Head
- Stabilizing Muscles: Gluteus Maximus, Psoas Major, Rectus Abdominis, Serratus Anterior, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Chest, Shoulders
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Upper Chest
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Full Planche Push-Up Exercise
‘- Place hands on the floor about shoulder‑width, fingers spread; a slight outward hand turn is acceptable if comfortable.
– Set “hollow” position: ribs down, posterior pelvic tilt, legs together, knees locked, ankles pointed; head neutral, eyes slightly ahead.
– Protract and depress the shoulder blades (“push the floor away”); lock the elbows.
– Lean the shoulders well past the wrists, shift weight into the hands, and float the feet to achieve a stable full planche.
– Keep even pressure through the whole palm; use active fingertips to balance.
– Inhale quietly; maintain protraction and a rigid body line.
– Begin the descent by bending the elbows, letting them track close to the torso while keeping the body parallel to the floor.
– Stop before you lose protraction or your hips pike/low back sags.
– Press back to the start by forcefully extending the elbows while continuing to “push the floor away.”
– Lower the feet to the floor with control to exit; if alignment breaks at any point, reset before the next attempt.
Full Planche Push-Up Tips
‘- Place your hands about shoulder‑width with fingers spread, and turn the hands slightly outward only if it feels comfortable.
– Before lifting the feet, set a strong hollow position: ribs down, posterior pelvic tilt, legs together, knees locked, ankles pointed, head neutral, eyes slightly ahead.
– Protract and depress the shoulder blades by “pushing the floor away,” and lock the elbows before you lean forward.
– Lean the shoulders well past the wrists and shift weight fully into the hands before floating the feet into a stable full planche.
– Keep even pressure through the whole palm and use active fingertips to help you balance.
– Inhale quietly while maintaining scapular protraction and a rigid hollow body line.
– As you descend, bend the elbows so they track close to the torso while keeping the body parallel to the floor.
– Stop the descent as soon as you feel protraction fading, your hips starting to pike, or your low back beginning to sag.
– Press back up by forcefully extending the elbows while continuing to “push the floor away.”
– Lower the feet to the floor with control to exit, and if your alignment breaks at any point, reset fully before the next attempt.
Full Planche Push-Up Beginner Introduction
The Full Planche Push-Up is an advanced straight‑arm bodyweight press that turns a regular push‑up into a full‑body strength skill. In this position, the body hovers in a long, rigid line with the weight driven strongly through the hands. The front shoulders, upper chest, and triceps work intensely to move the body, while the abs, hip flexors, and glutes lock together to create a tight, “hollow” shape. The muscles around the rib cage help the upper back stay rounded and supported, giving the shoulders a solid base as the arms bend and straighten.
Because the shoulders travel far in front of the hands, the wrists and forearms experience heavy loading and have a major role in balance. This exercise blends pressing power, control, and coordination, demanding steady body alignment rather than momentum. It generally suits practitioners who already have solid experience with planche progressions and can maintain a straight line from shoulders to feet while managing the lean, the arm movement, and the delicate balance over the hands.