Full Planche Push-Up

Description

How to Do Full Planche Push-Up

1. 1
   Setup

   Place your hands flat on the floor, slightly wider than shoulder-width apart, with fingers pointing backward or slightly to the sides, ensuring your wrists are pronated and knuckles are firmly pressed down.

2. 2
   Setup

   Lean forward, shifting your center of gravity directly over your hands, then lift your feet off the ground, extending your legs straight and keeping your entire body rigid and parallel to the floor to establish the planche position.

3. 3

   Inhale as you slowly lower your entire body towards the floor, maintaining the rigid planche position with straight legs and a tight core.

4. 4

   Descend until your chest is just above the floor, ensuring your elbows remain tucked close to your body or flare only slightly, avoiding wide elbow flaring.

5. 5

   Exhale powerfully as you push through your palms to extend your arms, returning your entire body to the starting full planche position with controlled movement.

Tips

• Focus on scapular protraction throughout the movement; actively push the floor away to keep your shoulders stable and engaged, preventing them from shrugging towards your ears.
• Maintain a hollow body position by bracing your core and squeezing your glutes, which helps keep your legs straight and your hips from sagging or rising excessively.
• Keep your elbows slightly tucked towards your body during the descent and ascent to optimize triceps and shoulder engagement while reducing stress on the shoulder joint.
• Practice the static planche hold to build the foundational strength and balance required before attempting the dynamic push-up component of the exercise.

Common Mistakes

• ×Sagging Hips: Allowing your hips to drop below your shoulder line reduces the challenge and puts strain on your lower back; actively squeeze your glutes and brace your core to maintain a rigid, straight line from head to heels.
• ×Flared Elbows: Letting your elbows flare out wide places excessive stress on your shoulder joints and diminishes triceps engagement; keep your elbows relatively tucked in, pointing backward or slightly out.
• ×Bent Legs: Bending your knees or letting your legs drop significantly breaks the full planche form; maintain straight, locked legs by actively squeezing your quadriceps and glutes throughout the movement.