Exercise

Planche Push-Up

Also known as: full planche push-up, planche pushup, planche push up

Planche Push-Up is a compound exercise for the chest. Main target: middle chest. Also works: anterior deltoid, triceps lateral head and upper abs. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Middle chest

Secondary

Anterior deltoid Triceps lateral head Upper abs

How to do it

Assume a planche position: hands by your hips, fingers turned out, body horizontal with feet off the ground.
Lean your shoulders far forward over your hands to keep the balance.
Bend the elbows to lower your body, keeping the legs raised the whole time.
Press back up to the straight-arm planche without letting the feet touch down.