Build Superhuman Strength & Control — From Scratch
The planche push-up isn’t just a party trick — it’s a high-level bodyweight skill that demands tremendous core strength, shoulder stability, and full-body tension. Unlike regular push-ups, your feet never touch the ground. That means your entire bodyweight is held by your arms and core alone.
This guide breaks down:
- What the planche push-up is
- Which muscles it trains
- Step-by-step progressions
- Drills, sets, and tips for beginners
What is a Planche Push-up?
A planche push-up is a push-up where your feet are completely off the ground and you balance your body parallel to the floor, supported only by your arms.
It’s like combining:
- A planche hold (a static skill)
- A push-up (a dynamic movement)
It’s extremely difficult and not suitable for complete beginners. But with proper progressions and patience, you can build the strength and technique to eventually perform it.
Muscles Worked
- Shoulders (anterior deltoids)
- Chest (especially upper chest)
- Triceps
- Core (rectus abdominis, obliques, transverse abdominis)
- Scapular stabilizers (serratus anterior, traps)
- Glutes and hip flexors
Prerequisites Before Starting Planche Training
You should be able to:
✅ Hold a solid plank for 60 seconds
✅ Perform 20+ perfect push-ups
✅ Perform tuck planche hold for 10 seconds
✅ Have wrist and shoulder mobility
✅ Engage your scapula (scapular protraction)
Beginner Progression Roadmap
Here’s a step-by-step planche push-up progression you can follow:
1. Planche Lean
Purpose: Strengthens shoulders, wrists, and teaches lean angle
- Start in push-up position
- Shift your shoulders forward past your wrists
- Hold the position for 10–30 seconds
Goal: 3 sets of 20–30s holds
Progress: Gradually lean further over time
2. Tuck Planche Hold (with Bent Arms)
Purpose: Builds core and shoulder endurance
- Hands on floor or parallettes
- Tuck knees to chest and try to lift feet
- Keep elbows slightly bent and scapula protracted
Goal: 3 sets of 10–20s
Progress: Move to extended tucks or straddle holds
3. Pseudo Planche Push-ups
Purpose: Strengthens pushing mechanics in planche position
- Start in a push-up with hands turned out and body leaned forward
- Lower your body like a push-up while keeping the lean
- Elbows should stay close to your body
Goal: 3 sets of 8–12
Pro Tip: The further you lean, the more intense it becomes
4. Tuck Planche Push-ups (Assisted)
Purpose: Practice full-body tension and movement under load
- Use parallettes or floor
- Assume a tuck planche position
- Lower into a push-up and press back up
- Use resistance bands or elevate feet for support
Goal: 3 sets of 5–8 reps
Progress: Reduce assistance over time
5. Band-Assisted Straddle Planche Push-ups
Purpose: Train range of motion while minimizing load
- Wrap a resistance band between parallettes
- Enter straddle planche with feet supported by band
- Perform push-ups in the planche position
Goal: 3 sets of 3–6 reps
Progress: Use thinner bands as you get stronger
6. Full Planche Push-up (Advanced)
Once you master the above steps, you can start performing:
- Straddle planche push-ups
- Full planche push-ups (feet together, legs extended)
Only attempt this when you can:
✅ Hold a straddle planche for 5–10s
✅ Perform pseudo push-ups with deep lean
✅ Control your scapula and core perfectly
Bonus Drills for Planche Push-up Development
🔹 Planche leans on rings or parallettes
🔹 Scapular push-ups
🔹 L-sit to tuck planche transitions
🔹 Planche negatives (lowering slowly)
🔹 Handstand push-ups (for shoulder overload)
Common Mistakes to Avoid
❌ Shrugging shoulders (lack of scapular control)
❌ Arching lower back (core disengaged)
❌ Leaning too little (not enough forward weight shift)
❌ Training planche daily (you need rest!)
Sample Beginner Weekly Planche Training Routine
Day 1 – Skill + Strength
- Planche leans: 3x20s
- Pseudo planche push-ups: 3×10
- Tuck planche hold: 3x10s
- L-sit to planche lean: 2×5
Day 2 – Mobility & Scapular Work
- Wrist prep: 5–10 min
- Scapular push-ups: 3×10
- Hollow body holds: 3x30s
- Elevated lean holds: 3x20s
Day 3 – Dynamic + Assistance
- Tuck planche push-ups (band-assisted): 3×6
- Straddle hold attempts: 3 sets
- Plank to planche lean: 2×10 reps
- Negative planche push-ups: 2–3 reps
Equipment That Helps
- Parallettes – Reduce wrist strain, allow deeper push-ups
- Resistance bands – Assist with holds and push-ups
- Yoga blocks – Elevate feet or hands to control difficulty
- Crash mat or soft flooring – Prevent injury from falls
Final Thoughts: Patience > Power
The planche push-up is not about brute strength alone. It’s about:
- Neural control
- Full-body stability
- Gradual adaptation
Even elite athletes need months or years to unlock it.
Don’t chase reps — chase control.
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