What muscles are primarily engaged in a planche push-up?

The planche push-up primarily engages the anterior deltoids, triceps brachii, pectoralis major, serratus anterior, and the entire core musculature to maintain a rigid, hollow body position.

What are the essential prerequisites before attempting planche training?

Critical prerequisites include exceptional straight arm scapular strength, high levels of triceps and anterior deltoid strength, strong core stability, and adequate wrist and shoulder mobility and strength.

What are the progressive stages to achieve a full planche push-up?

The progression involves mastering static holds and push-ups in stages: Tuck Planche, Advanced Tuck Planche, Tuck Planche Push-Up, Straddle Planche, Straddle Planche Push-Up, Full Planche Hold, and finally, Full Planche Push-Up.

What are common mistakes to avoid when training for planche push-ups?

Common mistakes include sagging hips, bent elbows in holds, neglecting scapular protraction/depression, rushing progression, and ignoring wrist pain, all of which can lead to injury or hinder progress.

How often should one incorporate planche training into their routine?

Planche training should be incorporated 2-3 times per week, allowing for adequate rest and recovery between sessions, focusing on quality skill work, appropriate volume, and complementary strength training.

How do you do Planche push ups?

Executing a planche push-up requires exceptional full-body strength, particularly in the shoulders, triceps, and core, alongside precise body control and a meticulously structured progression through foundational exercises and static holds.

Understanding the Planche Push-Up

The planche push-up is an advanced calisthenics exercise where the body is held parallel to the ground, supported only by the hands, while performing a push-up motion. It demands immense strength and stability, effectively suspending the entire body weight horizontally. The primary muscles engaged include the anterior deltoids (front of shoulders), triceps brachii, pectoralis major (chest), serratus anterior (scapular protraction), and the entire core musculature (abdominals, obliques, erector spinae) for maintaining a rigid, hollow body position. The challenge lies in shifting the center of gravity forward over the hands, requiring disproportionate strength to counteract the leverage of the legs and torso.

Prerequisite Strength and Mobility

Before attempting any planche progression, a robust foundation of strength and mobility is critical to prevent injury and ensure effective training. Key prerequisites include:

Exceptional Straight Arm Scapular Strength: The ability to powerfully protract and depress the scapulae (shoulder blades) is paramount for creating a stable platform and protecting the shoulder joint.
High Level of Triceps and Anterior Deltoid Strength: These muscles bear the brunt of the load. Proficiency in exercises like weighted dips, pike push-ups, and handstand push-ups demonstrates readiness.
Strong Core Stability: A rigid, hollow body position is essential to prevent sagging and maintain the horizontal line. L-sits, hollow body holds, and dragon flags are indicators of core strength.
Wrist and Forearm Mobility and Strength: Significant pressure is placed on the wrists. Adequate wrist extension mobility and strength are necessary for comfort and injury prevention.
Shoulder Health and Mobility: Full range of motion and absence of impingement are crucial, as the shoulder joint is placed under significant stress.

Skipping these prerequisites not only hinders progress but dramatically increases the risk of wrist, elbow, and shoulder injuries.

Foundational Exercises for Planche Development

A systematic approach utilizing foundational exercises builds the necessary strength and neurological adaptations.

Planche Leans: Begin with hands on the floor, fingers pointing backward or slightly out. Lean forward, shifting your weight onto your hands, keeping your body straight. This builds wrist and shoulder tolerance.
Pseudo Planche Push-Ups: Perform push-ups with hands turned out or backward, leaning significantly forward so the shoulders are well past the hands at the bottom. This heavily recruits the anterior deltoids and triceps.
Straight Arm Planks: Focus on maximal scapular protraction and depression, pushing the floor away. This teaches the essential shoulder girdle engagement.
L-Sits: Develops straight arm scapular depression, core strength, and hip flexor strength, all transferable to the planche.
Dips and Handstand Push-Ups: Build raw pushing strength in the triceps, shoulders, and chest.

The Progressive Planche Push-Up Journey

The planche push-up is achieved through a series of progressive stages, each building upon the last. Patience and consistency are vital.

Stage 1: Tuck Planche Hold
- From a push-up position, tuck your knees tightly to your chest, lifting your feet off the ground while maintaining a rounded back (hollow body) and fully protracted/depressed shoulders. Hold this static position, focusing on pushing the floor away.
Stage 2: Advanced Tuck Planche Hold
- Extend your knees further away from your chest, aiming for a more acute angle between your thighs and torso, increasing the leverage challenge. Keep the back rounded and shoulders active.
Stage 3: Tuck Planche Push-Up
- Once you can hold the advanced tuck planche for 10-15 seconds, begin to perform push-ups in this position. Lower your body under control, maintaining the tuck and a flat back, then push back up. Focus on full range of motion.
Stage 4: Straddle Planche Hold
- From the advanced tuck, slowly extend your legs out to the sides in a wide "straddle" position. This reduces the leverage compared to a full planche but significantly increases the demand from the tuck. Maintain a straight body line and strong shoulder protraction.
Stage 5: Straddle Planche Push-Up
- Once the straddle planche hold is stable, perform push-ups in this position. The wider the straddle, the easier the leverage. Gradually decrease the straddle width as strength improves.
Stage 6: Full Planche Hold
- Progress from the straddle by bringing the legs closer together, eventually fully extending them in line with the torso. The body should be completely straight and parallel to the ground. This requires maximum strength and control.
Stage 7: Full Planche Push-Up
- Once the full planche hold is solid, begin to perform push-ups. This is the ultimate expression of the skill, requiring a powerful controlled descent and ascent while maintaining the horizontal body position.

Proper Form and Technique Cues

Maintaining impeccable form is crucial for safety and effectiveness.

Hand Placement: Hands should be roughly shoulder-width apart, with fingers pointing backward or slightly outward (45 degrees) to optimize wrist comfort and shoulder mechanics.
Body Position: Maintain a rigid "hollow body" position throughout, with a slightly rounded upper back (scapular protraction), depressed shoulders (pushing down), and a tight core and glutes. Avoid arching the lower back or letting the hips sag.
Elbows: Keep elbows locked and straight during the static hold phases. During the push-up, allow them to bend only as much as necessary, keeping them close to the body, flaring slightly outward.
Shoulder Engagement: Actively push the floor away, protracting and depressing the scapulae. This creates a stable base and protects the shoulder joint from impingement.
Head Position: Keep the head in line with the spine, looking slightly forward or down.

Common Mistakes to Avoid

Sagging Hips or Arching Back: Indicates weak core or insufficient scapular strength. Leads to an inefficient and potentially injurious position.
Bent Elbows in Holds: Reduces the leverage challenge and indicates a lack of straight arm strength.
Shoulders Not Protracted/Depressed: Places undue stress on the shoulder joint and prevents proper weight distribution.
Rushing Progression: Attempting a more advanced stage before mastering the previous one significantly increases injury risk and frustrates progress.
Ignoring Wrist Pain: Wrist pain is a common issue. Address it with proper warm-ups, mobility work, and adjusting hand placement or training volume.

Programming Your Planche Training

Incorporate planche training 2-3 times per week, allowing for adequate rest and recovery between sessions.

Warm-up: Always begin with a thorough warm-up, including wrist mobility drills, shoulder rotations, and light cardio.
Skill Work: Dedicate 15-30 minutes of your training session specifically to planche progressions. Focus on quality over quantity.
Volume: Perform 3-5 sets of your current planche progression, aiming for holds of 5-15 seconds or 3-6 repetitions for push-ups.
Complementary Training: Continue to build foundational strength with weighted dips, handstand push-ups, L-sits, and core work.
Rest and Recovery: Allow sufficient time for muscle repair and adaptation. Overtraining can lead to plateaus and injuries. Consider deload weeks periodically.

Safety Considerations and Injury Prevention

The planche push-up is an inherently high-stress movement. Prioritize safety above all else.

Listen to Your Body: Any sharp pain in the wrists, elbows, or shoulders is a signal to stop and rest. Pushing through pain can lead to chronic injuries.
Progress Slowly and Consistently: This skill takes months, if not years, to master. Embrace the journey and celebrate small victories.
Adequate Warm-up and Cool-down: Never skip these crucial steps.
Proper Nutrition and Hydration: Support your body's recovery and performance needs.
Seek Professional Guidance: If you experience persistent pain or struggle with form, consult a qualified coach or physical therapist.

Planche Push-Ups: Understanding, Progression, and Training Guide