Full Planche Push-Up
StrengthCoreBalanceIsometricPush
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Body Part: Triceps
Description
The Full Planche Push Up is an advanced calisthenics exercise that requires significant upper body strength, balance, and core stability. It involves performing a push-up while maintaining a horizontal body position parallel to the ground, supported only by the hands. This exercise primarily targets the shoulders, chest, triceps, and core muscles.
How to Perform
- Begin in a plank position with your hands placed shoulder-width apart on the ground.
- Shift your weight forward onto your hands, lifting your feet off the ground.
- Engage your core and maintain a straight line from head to toe, keeping your body parallel to the ground.
- Lower your body by bending your elbows while maintaining the planche position.
- Push back up to the starting position without losing form.
- Repeat for the desired number of repetitions.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Ensure your wrists are strong and flexible to handle the pressure of this exercise.
- Focus on engaging your core to maintain balance and stability throughout the movement.
- Practice with progressions like tuck planche or straddle planche if you're not yet able to perform a full planche push-up.
- Keep your elbows close to your body to maximize tricep engagement and maintain control.
- Breath steadily and evenly to help maintain focus and endurance during the exercise.
Common Mistakes
- Allowing hips to sag, leading to a loss of core engagement.
- Failing to maintain a straight body line from head to heels.
- Bending elbows excessively, reducing the challenge and effectiveness.
- Not engaging scapular muscles, causing shoulder instability.
- Allowing wrists to collapse, increasing strain and risk of injury.
- Using momentum instead of controlled movement.
- Incorrect hand placement, affecting balance and muscle activation.
- Neglecting to keep legs together and straight, reducing tension and control.
- Rushing through the movement, compromising form and control.
Recommended Exercises
Explore exercises related to Full Planche Push-Up for triceps training and similar movement patterns.
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