Planche Push-Up
enums.exercise_tag.STRENGTHenums.exercise_tag.COREenums.exercise_tag.BALANCEenums.exercise_tag.FUNCTIONALenums.exercise_tag.PUSH
exercise_detail.body_part: enums.body_part.TRICEPS
exercise_detail.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.
exercise_detail.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.
exercise_detail.what_muscles_work
exercise_detail.primary_muscle:
exercise_detail.secondary_muscles:
exercise_detail.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.
exercise_detail.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.
exercise_detail.recommended_exercises
exercise_detail.recommended_exercises_intro
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