Planche Push-Up

Planche push-ups are an advanced bodyweight exercise that showcases incredible strength and control. This gymnastic-inspired move challenges your upper body and core. Mastering the planche push-up requires dedication, patience, and a solid strength foundation.

It’s a favorite among gymnasts and calisthenics enthusiasts for good reasons. Are you ready to take your strength and fitness to new heights? Read on to discover what the planche push-up can really do for you. Get ready to push your limits and unlock your body's true potential!

How To Do

  1. Begin with your knees and hands on the floor and feet lifted off the floor.
  2. Position your hands slightly wider than shoulder-width apart and rotate your hands back.
  3. Lean forward, shifting your weight onto your shoulders. At this point, your arms will be at a 45-degree angle to the floor.
  4. Engage your core and lift your knees, extending your legs out straight, only leaving your hands on the floor.
  5. Keep your body parallel to the floor with elbows locked out.
  6. Start bringing your chest towards the ground while bending your elbows.
  7. Push back up to the starting position, and place your knees back onto the floor between each repetition to reset.
  8. Inhale as you come down towards the floor and exhale as you come up.

Tips From Expert

  • Your core must be engaged the whole time to help you balance.
  • Ensure that your hands stay in line with your waist throughout the movement.
  • Place a cushion in front of your face in case you lose balance and fall forward on your face.
  • Fully engage your chest, shoulders, triceps, and back muscles. You will need all your body strength to stay stable.

Optimal Sets and Reps

Follow the rep and set suggestions below to help you achieve your goal.

Training Type Sets Reps
Strength Training 4–5 3–5
Hypertrophy 3–4 6–8
Endurance Training 2–3 15+
Power Training 4–5 2–4 (Explosive)
Optimal Sets & Reps of Planche Push-Up

How to Put in Your Workout Split

The planche push-up is a challenging exercise that can take your upper body workouts to new heights. It’s perfect for advanced fitness enthusiasts looking to push their limits. Here's how to add it to your routine:

  • Upper Body Days — Incorporate planche push-ups as a finisher after your main chest exercises and as a transition into a shoulder workout.
  • Push/Pull Split — On push days, use planche push-ups as a primary chest and shoulder exercise. Pair them with exercises like dips or overhead presses for a killer workout.
  • Calisthenics Days — If you're into bodyweight training, make planche push-ups a centerpiece of your routine. Combine them with muscle-ups and handstand push-ups for a gymnastic-style session.

Planche push-ups are an advanced bodyweight move, so we don't need to worry about adding weight. Instead, focus on progressing through variations as you build strength.

For hypertrophy, aim for 3–4 sets with 60–90 seconds rest between each. If building strength is your priority, stick to lower reps with 2–3 minutes of rest to maintain quality.

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Primary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Clavicular Head Of Pectoralis Major

The clavicular head, or upper chest, horizontally adducts the arm at the shoulder joint, bringing it closer to the body’s midline. It helps maintain shoulder stability during push-ups and assists in pressing the body.

Studies indicate that bringing the hands closer to each other in push-ups can increase overall pectoralis major muscle activation. This suggests planche push-ups likely elicit even higher activation. This variation requires narrow hand placement but is even more challenging as the feet are off the floor.

Sternal Head Of Pectoralis Major

The sternal head, or middle chest, is the power behind the planche push-up. Functionally, this part of the muscle is responsible for bringing your arms across your body.

This part of the pectoralis major muscle also helps to push off the floor during push-ups. Studies indicate it's one of the primary movers, with muscle activation varying based on hand position and stability.

Due to the increased difficulty of planche push-ups, we can expect even greater engagement of this muscle. The extreme forward lean and balance required will likely push both heads of the pectoralis major to their limits.

Secondary Muscle Groups

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Anterior Deltoid

Muscles located at the front of your shoulder region

Anterior Deltoid

The anterior deltoid is the front part of the shoulder muscle, originating from the collarbone. It helps lift your arm forward and rotate it inward at the shoulder. During planche push-ups, the anterior deltoid works with the pectoralis major to maintain the forward lean. It stabilizes the shoulder and assists in the pressing motion.

A study on various push-up styles shows significant anterior deltoid activation across different types. Push-up variations activated the anterior deltoid between 29%–58% of maximum voluntary contraction. This is the rate that measures how hard a muscle works during an exercise.

Planche push-ups likely demand even higher activation due to the increased difficulty and body positioning.

Triceps Lateral Heads

The triceps lateral head sits on the outer side of your upper arm, attached to your humerus (the long upper arm bone). In planche push-ups, this muscle is heavily engaged to maintain elbow extension. It's like a powerful spring, constantly pushing against the ground to keep your body elevated and stable.

Research shows high triceps activation during push-up plus exercises, which involve scapular protraction similar to planche push-ups. Scapular protraction refers to the forward movement of the shoulder blade away from the spine.

One study found 48.1% activation of the entire triceps during push-up plus variations. Planche push-ups likely elicit even higher activation due to increased difficulty with feet off the floor.

Triceps Medial Heads

The triceps medial head is on the inner part of your upper arm and is also attached to the humerus. It works alongside the other heads to extend the elbow and stabilize the arm.

During planche push-ups, the medial head contributes to maintaining the straight-arm position. It helps distribute the load, ensuring your arms can support your body weight throughout the movement.

Triceps Long Heads

The triceps long head runs from your shoulder blade to your elbow on the back of your upper arm. It helps straighten your arm at the elbow and move it backward at the shoulder (shoulder extension).

In planche push-ups, your triceps long head works overtime to keep your arms extended. It's crucial for maintaining the straight-arm position and contributes significantly to shoulder stability during this challenging exercise.

Upper Rectus Abdominis

The upper rectus abdominis forms the top part of your six-pack. In all push-up variations, this muscle works hard to keep your body straight and prevent sagging. With feet being lifted off the floor, this muscle may need to work even harder to keep the body stable.

So, if you are wondering, do push-ups work abs? The answer is yes, and planche push-ups likely works the abs even more than the regular push-ups.

Lower Rectus Abdominis

The lower rectus abdominis is crucial for maintaining a neutral spine in planche push-ups. It prevents your hips from dropping during the exercise.

Engaging this muscle helps create the hollow body position essential for advanced calisthenics moves. While planche push-ups are excellent for core strength, they're just one piece of the puzzle. To develop your abs comprehensively, incorporate a variety of exercises.

Curious about achieving visible abs? Read our article on how long does it take to get abs for a detailed breakdown.

Obliques

Your obliques, both internal and external, play a key role in rotational stability. They prevent twisting or uneven torso position during planche push-ups.

These muscles work alongside other core muscles to maintain body alignment. Their engagement increases with the difficulty of the push-up variation.

Serratus Anterior

The serratus anterior is often called the boxer's muscle because it's crucial for punching motions. It's the muscle that helps you push your arm forward, like when throwing a punch.

This muscle is vital for scapular stability, which means keeping your shoulder blade in the right position. It helps your shoulder blade move smoothly along your ribcage during arm movements. In planche push-ups, the serratus anterior works overtime to keep your shoulder blades flat against your ribcage.

Latissimus Dorsi

While not primary movers, the latissimus dorsi, or lats, contribute to shoulder stability in planche push-ups. They help maintain the shoulder position throughout the movement.

These large back muscles also assist in the downward phase of the exercise. Their engagement increases as you progress to more advanced variations.

Wrist Flexors

Wrist flexors are crucial for maintaining proper hand position in planche push-ups. They help you grip the ground and distribute weight evenly.

These muscles endure significant stress during the exercise. Strengthening them can improve your overall performance and reduce the risk of wrist pain.

Wrist Extensors

The wrist extensors stabilize the wrists during planche push-ups. They counterbalance the flexors to maintain proper wrist alignment.

Strong extensors are essential for progressing in calisthenics. They help you maintain control and prevent excessive wrist flexion under load.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Push-Up

Doorway Chest Stretch

Dynamic Arm Swing

T Push-Up

Decline Push-Up

Wide Push-Up

Push-Up to Shoulder Tap

Clap Push-Up

Plyo Push-Up

Grasshopper Push-Up

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Dumbbell Bench Press

Cable Chest Fly

Incline Dumbbell Bench Press

Dumbbell Chest Fly

Incline Machine Press

Chest Press Machine

Banded Push-Up

Dumbbell Floor Press

Negative Push-Up

Who Should Do?

Athletes Or Experienced Gym Goers

Planche push-ups are perfect for athletes and seasoned gym-goers looking to push their limits. This variation of push-ups requires a lot of already-acquired control, strength, and stability. 

Calisthenics enthusiasts will find planche push-ups an excellent challenge for upper body strength. CrossFit athletes can incorporate them for improved bodyweight control.

Martial artists and combat sports practitioners will reap the benefits of the core and upper body strength gains. Bodybuilders can use this exercise to target multiple muscle groups simultaneously. 

People Who Work Out At Home

Planche push-ups are a fantastic option for home workouts. They require no equipment, making them perfect for those with limited space or resources.

Planche push-ups allow those who work out at home to progressively overload without equipment. They challenge the muscles in new ways compared to other push-up variations. People working towards advanced gymnastics moves can practice the planche push-ups in their living room. 

Who Should Not Do?

Beginners

Planche push-ups are not suitable for beginners. They require a high level of strength and body control that novices have yet to develop.

Those new to fitness should first focus on building a foundation with standard push-ups. Attempting planche push-ups too soon can lead to frustration and potential injury.

Beginners often lack the necessary shoulder stability and core strength for this advanced move. 

Instead, newcomers should work on progressive push-up variations and core exercises. Mastering regular push-ups, planks, and hollow holds can help build an excellent foundation for a planche push-up.

People With Upper Body Injuries

Individuals with upper body injuries should avoid planche push-ups. This exercise puts significant stress on the shoulders, wrists, and elbows.

Those with rotator cuff injuries or shoulder impingement should steer clear. A rotator cuff injury is damage to the muscles or tendons that surround the shoulder joint. The extreme shoulder position in planche push-ups can exacerbate these conditions.

People recovering from wrist sprains or carpal tunnel syndrome, where the nerve is compressed, should wait until the injury heals. The pressure on the wrist required in this exercise can be particularly challenging.

Those with recent chest injuries or chronic conditions like arthritis should consult a doctor first. Due to their intensity and unique positioning, planche push-ups could hinder recovery or aggravate existing issues.

Benefits Of The Planche Push-Up

Builds Strength

One of the great benefits of push-ups, particularly planche push-ups, is strength. This exercise is an excellent tool for building upper body strength. A study on progressive calisthenic push-up training showed significant improvements in strength and power.

Participants who followed a progressive push-up program saw increases in their one-repetition maximum bench press. This suggests that advanced push-up variations like planche push-ups can enhance overall upper body strength.

Increases Muscle Gains

Planche push-ups target multiple muscle groups simultaneously, promoting muscle hypertrophy. 

The exercise combines isometric and dynamic components for optimal muscle stimulation. The hold at the top of the planche is isometric, where muscles activate without changing length. This isometric stress, paired with the dynamic pushing motion, creates an ideal environment for muscle growth.

Isometric training, like holding the planche position, can significantly contribute to strength gains and muscle development. When combined with the dynamic lowering and pushing phases, it provides a tremendous muscle-building stimulus.

Improves Stability And Mobility

Certain bodyweight exercises, like planche push-ups, help improve stability and mobility. They require precise control of the body, enhancing overall body awareness.

The exercise challenges your core stability, as you must maintain a rigid body position. This translates to improved balance and control in daily activities and other exercises.

Planche push-ups also promote shoulder mobility and scapular control. The protraction and retraction of the shoulder blades during the movement can enhance shoulder health and function.

Frequently Asked Questions

Are planche push-ups good?

Yes, planche push-ups are excellent for building upper body strength, core stability, and overall body control.

Who shouldn’t do planche push-ups?

Beginners, people with upper body injuries, those with wrist or shoulder issues, and individuals lacking foundational strength.

How many reps for planche push-ups?

For most advanced practitioners, 8–10 reps per set is typical. Beginners working on progressions might aim for 5–8 reps of easier variations.

Can I do planche push-ups every day?

It is not recommended to work the same muscles every day. Allow 48–72 hours between sessions for proper recovery.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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