How to do the Planche Push-Up
- Hold a full planche, body horizontal and feet off the floor.
- Bend your elbows to lower your chest toward the floor.
- Keep your body in a straight line from head to heels throughout.
- Push back up to the starting position, straightening your arms fully.
Full technique — 7 steps
- Place your hands on the floor about shoulder-width apart with fingers turned out or back toward your feet.
- Lean your shoulders forward past your hands and lift your feet off the floor into a full planche.
- Straighten your legs, squeeze your glutes, and keep your body in one line.
- Bend your elbows and lower your body as one unit until your chest nears the floor.
- Keep your elbows close to your ribs and your feet off the floor at the bottom.
- Press through your palms until your elbows are fully extended.
- Finish in the planche with your shoulders ahead of your hands before the next rep.
Common mistakes
- Feet touching down during reps
- Hips sagging below the shoulders
- Piking hips on the way up
- Shoulders drifting back behind the hands
- Stopping short of full depth
Form cues
- Shift weight forward
- Body moves as one
- Keep body in one line
- Press through the palms
- Glutes tight throughout
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
- Band Assisted Push-Up Easier
Weight plates
- Weighted Push-Up Easier
Medicine ball
Dumbbells
- Dumbbell Push-Up Easier
Quick answers
What muscles does the Planche Push-Up work?
Primary: Front delts 10/10, Mid chest 8/10. Also works: Triceps 7/10, Serratus anterior 7/10, Biceps 4/10, Forearms 5/10.
When should I do the Planche Push-Up in a workout?
Main lift. Goes first after the warm-up, while you are fresh. ≈ 14 min with rest.
How many sets and reps of the Planche Push-Up?
Strength: 3–5 sets of 1–5 reps, rest 3 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 4–8 reps, rest 2 min 30 s, 2 reps in reserve. Endurance: 2–3 sets of 6–10 reps, rest 2 min, 2–3 reps in reserve.
What can I do instead of the Planche Push-Up?
Resistance bands: Band Assisted Push-Up. Weight plates: Weighted Push-Up. Medicine ball: Lying Medicine Ball Chest Press. Dumbbells: Dumbbell Push-Up.
