Full planche push up

Category

Calisthenics

Difficulty

Pro

Equipment

Bodyweight

Primary muscles

Deltoids, Pectoralis Major

Secondary muscles

Triceps Brachii, Rectus Abdominis, Obliques

How to do it

1. Begin in a full planche position with your hands placed on the floor shoulder-width apart and your body parallel to the floor, fully supported by your hands. Your legs should be extended straight behind you, and your core and glutes engaged to maintain a straight line from head to heels.
2. Lower your body towards the floor by bending your elbows, keeping your body in a horizontal position throughout the movement.
3. Push through your hands to extend your arms and return to the starting planche position.
4. Repeat the movement for the desired number of repetitions, maintaining control and stability throughout the exercise.

Form tips

• Engage your core and glutes to maintain a straight body line and prevent sagging or arching.
• Ensure your hands are positioned directly under your shoulders to maintain proper form and support.
• Use a non-slip surface to prevent your hands from slipping during the exercise.
• This is an advanced exercise; ensure you have adequate strength and balance before attempting it.