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All exercises

Full planche push-up

Advanced

Full planche push-up is a compound bodyweight exercise for the chest, also working the front delts, triceps, and abs.

What it works

Primary muscle

Chest

Also works

Front deltsTricepsAbs

Equipment
Bodyweight
Type
Compound · Push
Logged as
Time
Suggested rest
1 min

How to do it

  1. 1Start in a push-up position with your hands placed slightly wider than shoulder-width apart.
  2. 2Engage your core and lower your body down towards the ground, keeping your elbows close to your sides.
  3. 3As you lower yourself, lean your body forward and lift your feet off the ground, balancing on your hands.
  4. 4Continue to lower your body until your chest is just above the ground.
  5. 5Push through your hands and extend your arms to lift your body back up to the starting position.
  6. 6Maintain a straight line from your head to your heels throughout the movement.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Push-up medicine ballOther
  • Push-up (on stability ball)Other
  • Exercise ball pike push upOther
  • Archer push upBodyweight
  • Clock push-upBodyweight

Easier variations

  • Incline reverse grip push-upBodyweight
  • Modified hindu push-upBodyweight
  • Push-up plusBodyweight
  • Shoulder tap push-upBodyweight

Harder variations

  • Push-up medicine ballOther
Logged today · 1 min restFull planche push-up

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