Planche Push-Up
StrengthCoreBalanceFunctionalPush
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Description
The Planche Push-Up is an advanced bodyweight exercise that combines the planche hold with a push-up motion. It requires significant upper body strength, balance, and core stability. This exercise primarily targets the chest, shoulders, triceps, and core muscles.
How to Perform
- Begin in a planche position with your hands placed shoulder-width apart on the floor and your body parallel to the ground.
- Engage your core and keep your legs straight and together, lifting them off the ground.
- Lower your body by bending your elbows while maintaining the planche position.
- Push back up to return to the starting position, keeping your body straight and parallel to the floor throughout the movement.
- 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 maintaining a straight line from head to toe to prevent sagging or arching of the back.
- Start with basic planche progressions if you are new to this exercise to build necessary strength and balance.
- Keep your core engaged throughout the movement to maintain stability and control.
- Practice wrist mobility exercises regularly to prevent injury and improve performance.
Common Mistakes
- Allowing hips to sag, losing core engagement.
- Failing to maintain scapular protraction throughout the movement.
- Positioning hands too far forward, reducing leverage and control.
- Bending elbows excessively, turning the movement into a regular push-up.
- Not keeping legs together and straight, reducing body tension.
- Rushing the movement, compromising form and control.
- Neglecting to engage the shoulder stabilizers, increasing strain.
- Allowing head to drop, leading to neck strain.
- Inconsistent breathing, causing loss of rhythm and stability.
Recommended Exercises
Explore exercises related to Planche Push-Up for triceps training and similar movement patterns.
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