Full Planche Push-up

The Full Planche Push-up is an advanced upper body exercise that requires exceptional strength and control. It is an impressive and challenging movement that targets the chest, shoulders, triceps, and core muscles. In this exercise, the body is suspended horizontally in mid-air with only the hands and fingers touching the ground, while the legs and torso are elevated and parallel to the floor. Executing a Full Planche Push-up demands not only muscular strength but also a high level of body awareness and stability. The deep engagement of the core muscles ensures proper alignment and balance during the movement. As you lower your body towards the ground, the chest and triceps engage to push back up to the starting position, effectively working on overall upper body strength. It is important to note that attempting the Full Planche Push-up requires a solid foundation of strength and conditioning. It is advisable to master basic push-up variations, such as the standard push-up and diamond push-up, before progressing to more advanced movements like the Full Planche Push-up. Additionally, incorporating exercises that target the wrist flexors and extensors can help build the necessary wrist strength and stability for this challenging exercise. Remember, always prioritize proper form and technique over the number of repetitions. And as with any advanced exercise, take your time to progress gradually, ensuring safety and injury prevention. With consistent training, determination, and the guidance of an experienced fitness professional, the Full Planche Push-up can gradually become a part of your impressive fitness repertoire. So, keep pushing your limits and enjoy the satisfaction of achieving new levels of strength and control!

Instructions

• Start in a push-up position with your hands placed slightly wider than shoulder-width apart.
• Engage your core and glutes to create a stable base.
• Lower your body towards the floor while keeping your elbows tucked in close to your sides.
• Once your chest is almost touching the ground, push through your palms and extend your arms to return to the starting position.
• Shift your body weight forward and lean your torso forward until it is parallel to the ground.
• Continue to push through your palms and maintain a straight line from your head to your heels.
• Once you achieve a full planche position with your body parallel to the ground, lower your torso back down to the starting position.
• Repeat the exercise for the desired number of repetitions.

Tips & Tricks

• Maintain a strong core and engage your glutes throughout the exercise.
• Focus on proper form and technique to avoid injury.
• Start with the progression exercises before attempting the full planche push-up.
• Increase the difficulty gradually by adjusting the leverage and body position.
• Perform regular bodyweight exercises like push-ups and planks to build strength and stability.
• Incorporate resistance training exercises such as bench press and shoulder press to strengthen your chest and shoulders.
• Ensure you have sufficient upper body and core strength before attempting the full planche push-up.
• Take adequate rest and recovery days to allow your muscles to repair and grow stronger.
• Follow a balanced diet that includes enough protein to support muscle growth and repair.
• Stay consistent with your training and gradually increase the intensity and volume over time.