Lalanne Push-Up: Guide, Benefits, and Proper Form

How to Do a Lalanne Push-Up?

The Lalanne push-up is an advanced bodyweight exercise that significantly increases the range of motion and intensity of a traditional push-up, primarily targeting the chest, shoulders, and triceps with enhanced stretch and strength benefits.

What is a Lalanne Push-Up?

Named after the legendary fitness icon Jack LaLanne, the Lalanne push-up is a highly challenging variation of the standard push-up. It involves elevating both the hands and feet on stable surfaces, allowing the practitioner to lower their chest significantly below the level of their hands. This increased range of motion (ROM) places a greater stretch on the pectoral muscles and demands superior strength, stability, and control from the entire upper body and core. It is often considered a stepping stone towards more advanced calisthenics movements like the planche push-up or full dips.

Muscles Worked

The Lalanne push-up is a compound exercise that engages multiple muscle groups synergistically to perform the movement and maintain stability:

• Primary Movers:
  • Pectoralis Major (Chest): Especially the sternal (lower) and clavicular (upper) heads due to the deep stretch and contraction.
  • Anterior Deltoids (Front of Shoulders): Heavily involved in shoulder flexion and pushing.
  • Triceps Brachii (Back of Arms): Responsible for elbow extension during the push phase.
• Synergists and Stabilizers:
  • Serratus Anterior: Essential for scapular protraction and stability, preventing "winging" of the shoulder blades.
  • Rotator Cuff Muscles: Provide stability to the shoulder joint.
  • Core Muscles (Rectus Abdominis, Obliques, Transverse Abdominis): Crucial for maintaining a rigid, straight body line and preventing hip sag or pike.
  • Glutes and Quadriceps: Contribute to full-body tension and stability.

Benefits of the Lalanne Push-Up

Incorporating the Lalanne push-up into your routine, once adequately prepared, offers several distinct advantages:

• Enhanced Muscle Activation: The extended range of motion places the chest and triceps under a greater stretch, leading to potentially superior hypertrophy and strength gains compared to standard push-ups.
• Improved Shoulder Mobility and Stability: The deep descent challenges and improves flexibility and control around the shoulder joint.
• Increased Core Strength: Maintaining a rigid plank position throughout the extended ROM demands significant core engagement, improving anti-extension capabilities.
• Functional Strength: Builds pushing strength that translates well to other athletic movements and daily activities.
• Progression Towards Advanced Skills: Serves as an excellent bridge exercise for calisthenics goals like the planche or even weighted dips.

Prerequisites and Preparation

The Lalanne push-up is not for beginners. Before attempting this exercise, ensure you have:

• Mastered Standard Push-Ups: You should be able to perform at least 20-30 repetitions with perfect form.
• Proficiency in Deficit Push-Ups: Able to perform push-ups with hands elevated (e.g., on parallettes or dumbbells) to achieve a slightly increased ROM.
• Strong Dips: Competency in parallel bar dips demonstrates adequate pushing strength and shoulder stability.
• Good Shoulder Mobility: Ensure your shoulders have the necessary range of motion without pain or restriction.
• Stable Equipment: Use two sturdy, non-slip surfaces of equal height, such as robust chairs, parallettes, or low plyometric boxes.

How to Perform the Lalanne Push-Up: Step-by-Step

Precision in setup and execution is critical for effectiveness and safety.

1. Set Up Your Equipment: Place two stable, equally high surfaces roughly shoulder-width apart. Ensure they will not slide or tip during the exercise.
2. Starting Position:
   • Place your hands firmly on one elevated surface, slightly wider than shoulder-width, with fingers pointing forward.
   • Place your feet on the second elevated surface, ensuring your body forms a straight line from head to heels. Your body should be in a high plank position.
   • Engage your core by bracing your abs and squeezing your glutes to maintain a rigid, straight body line. Avoid sagging hips or piking your butt up.
3. Controlled Descent:
   • Inhale deeply and slowly lower your chest between the elevated surfaces.
   • Allow your elbows to bend and track slightly outwards, approximately 45 degrees relative to your torso. Do not let them flare out excessively.
   • Continue descending until your chest is below the level of your hands, feeling a deep stretch in your chest and front shoulders. Maintain control throughout the entire range of motion.
4. Concentric Push:
   • Exhale powerfully as you push through your hands, engaging your chest, shoulders, and triceps.
   • Press back up to the starting position, maintaining a straight body line.
   • Focus on squeezing your chest at the top of the movement.
5. Repeat: Perform for your desired number of repetitions, maintaining strict form.

Common Mistakes to Avoid

• Sagging Hips or Piking: Indicates a lack of core strength. Maintain a rigid plank throughout.
• Incomplete Range of Motion: The defining characteristic of the Lalanne push-up is the deep descent. Avoid stopping short.
• Flaring Elbows Too Wide: This can place excessive stress on the shoulder joint. Keep elbows tracking somewhat tucked, around 45 degrees from the body.
• Rushing the Movement: Control, especially during the eccentric (lowering) phase, is vital for muscle development and injury prevention.
• Using Unstable Surfaces: This is extremely dangerous and can lead to falls and serious injury. Always use sturdy, non-slip equipment.

Progression and Regression

To tailor the Lalanne push-up to your current strength level:

• Regression (Making it Easier):
  • Hands Elevated, Feet on Floor: Perform deficit push-ups with hands on parallettes or dumbbells, but feet on the floor.
  • Reduced Height: Use lower elevated surfaces for less extreme ROM.
• Progression (Making it Harder):
  • Increase Elevation Height: Use higher surfaces for a greater deficit and deeper stretch.
  • Add External Weight: Wear a weight vest or place a weight plate on your upper back.
  • Single-Leg Lalanne Push-Up: Lift one leg off the elevated surface to increase core and unilateral stability demands.
  • Transition to Pseudo Planche Push-Ups: Shift your weight forward so your shoulders are over your hands, increasing the leverage challenge.

Who Should Consider the Lalanne Push-Up?

This exercise is best suited for:

• Advanced Fitness Enthusiasts: Individuals with a strong foundation in bodyweight exercises.
• Athletes: Especially those in sports requiring high levels of upper body pushing strength and shoulder stability.
• Calisthenics Practitioners: As a foundational exercise for developing strength for more advanced skills.
• Personal Trainers and Kinesiology Students: To understand and apply advanced bodyweight training principles.

Safety Considerations

• Warm-Up Thoroughly: Always perform a comprehensive warm-up focusing on shoulder and wrist mobility, and activate the core and chest muscles.
• Listen to Your Body: If you experience any sharp pain, especially in your shoulders or wrists, stop immediately.
• Gradual Progression: Do not rush into this exercise. Build up your strength and mobility gradually.
• Spotter (Optional but Recommended): While not always feasible for bodyweight, having a spotter present, especially when first attempting, can provide peace of mind.

Conclusion

The Lalanne push-up is a testament to the effectiveness of bodyweight training when taken to its full potential. By mastering this challenging exercise, you will not only build exceptional upper body strength and muscle but also cultivate remarkable body control and stability. Approach it with patience, proper form, and respect for its difficulty, and you will unlock a new level of pushing power.