The Proper Way to Perform a Planche Push up Workout Routine

A planche push up is a high-intensity strength exercise that needs considerable upper-body, core-muscle, and leg strength to complete well. Similar to a conventional push-up, except your hands are positioned beneath your hips, and your feet are elevated.

The planche push up is best suited for persons who want to engage in vigorous physical activity. Planche push ups are a challenging exercise that you may enjoy practicing to increase your strength or just for the enjoyment of completing this difficult exercise.

They are extremely difficult, but if you are dedicated and have the necessary discipline, you will be able to complete them with the proper preparation.

Planche Push Up - Push Up Variations

The Proper Way To Perform A Planche Pushup.

To master the planche push up, follow the steps outlined below.

It is critical to maintain appropriate form while also retaining the physical strength necessary to sustain your body weight. You’ll also need to understand how to support your body weight by engaging your core muscles.

Once you’ve lifted your legs, keep your body parallel to the floor in order to keep your posture straight.

Take a look at the following video to get a better understanding of what this style of pushup looks like:

How To Go About It:

  • Lie down on your stomach with your arms stretched alongside your body and your palms facing down, hands by your hips, with your arms extended alongside your body.
  • Turn your wrists to the side to turn your fingers to the left or right.
  • Lift your body into a pushup position by pressing your hands into your palms.
  • Bring your chest and shoulders closer together as you yield your weight forward.
  • As you elevate your feet and legs, engage your core and bring your legs together to create a strong foundation.
  • Your chest should be lowered to the ground as you bend your elbows.
  • Maintain an elevated position for your lower body.
  • If at all possible, keep your grip for a few seconds.
  • Extend your elbows to bring yourself back to the beginning position.

How To Progress From A Planche Push up To A Regular Pushup?

If you want to do planche push ups, you’ll need to work on developing the strength, stability, and body awareness that this exercise calls for. You’ll also need to be determined in order to complete this difficult stance.

Proceed cautiously, keeping in mind that it may take several weeks or months to attain your goals. Maintain your focus on your objective and exercise three to six times per week to achieve the best outcomes. Work on strengthening your core muscles as well as the muscles in your wrists, shoulders, and arms to achieve your goals.

Planche Progressions Are A Type Of Progression.

Planche Push Up - Type of Push Up

Practice the planche variations listed below in order to progress to the full position. These progressions will assist you in getting a feel for the whole planche push up as well as allowing you to focus on specific aspects of the exercise individually.

Half Planchet

  1. Begin by placing your hands in the planche push up posture on the floor.
  2. Pushups should be performed with your feet flat on the floor.
  3. Start by bringing your hands closer to your shoulders when you initially begin to exercise.
  4. As you gain strength, gradually lower them so that they are closer to your hips.

Planche Hold.

  1. Get into the planche posture, but resist the temptation to lower your body all the way to the floor.
  2. After you have practiced the upper posture in this manner, hold the lower position for a moment.

Raised Lean Planche Form

  1. Use a chair, bench, or step to prop your feet up while practicing the planche form.
  2. Then experiment with bringing your hands closer to your feet.
  3. As you lean your torso forward, bend your knees to your chest.

Tuck Planche Form

  1. From the plank position, shift your body weight forward to bring your shoulders in front of your wrists, and repeat the process.
  2. Tuck your legs in close to your chest by bending your back slightly.
  3. Raise your heels to allow your weight to be distributed onto your curled toes.
  4. Lift one or both feet off the ground.
  5. For a maximum of 30 seconds, maintain your balance in this position.

Muscles Workout.

It takes amazing power, balance, and stability to complete a planche push up since it works your entire body. To regulate and sustain your body weight, you rely on your arms, upper body, and core muscles. Furthermore, you must contract your hip, gluteal, and leg muscles as you run.

The following are some of the muscles that were used:

The serratus anterior, anterior deltoids, anterior triceps brachii, and biceps are the abdominal muscles.

Wrists, forearms, and hip flexors are all affected.


Make sure you have the strength, coordination, and stability required to perform the planche push up before you attempt one. Over a specified amount of time, increase your physical strength.

Those who are recovering from an injury or who have trouble sustaining their entire body weight are not advised to use it. If you have any concerns about putting weight on your wrists, elbows, or shoulders, you should avoid doing this exercise.

Remember to avoid placing too much weight into your hands while performing the workout. The preparation for this pose is a slow transition, and it’s critical that you don’t move too quickly.

Make sure to drink lots of water before, during, and after your workouts to ensure that you keep properly hydrated.

Exercises That Are Different

Compared to the planche push up, these movements are less difficult to do and target the same muscles. Replace the planche push up with these exercises, or use them to increase strength and gain a feel for some of the movements required for it.

Crow Pose

This stance aids in the development of balance, strength, and stability. It strengthens your arms, upper back, and abdominals while you perform it. Place your feet on a block or higher surface to make it a little more manageable.

Planche Push Up - Crow Pose

Once you’ve mastered this stance, try extending one or both of your legs further. After that, jump back into plank position with both feet. Improve your ability to pause in the air before landing. Check out this video to see visual instructions on how to do it yourself:

How To Go About It:

  1. Starting from a standing position, bend your knees slightly and place your hands on the floor, with the backs of your upper arms resting against your shins. Repeat this motion three more times.
  2. Your shins should be placed towards your armpits and upper arms while keeping your arms bent.
  3. Engage your abdominal muscles, round your back, and maintain your tailbone close to your heels as you walk.
  4. Slowly shift your weight forward, balancing on your hands and upper arms while elevating both feet off the ground.
  5. Straighten your arms if you have the strength to do so.
  6. It is possible to hold this position for up to 1 minute.

Decline Push-Ups.

Develop core strength and increase muscular resistance in your upper chest, shoulders, and triceps by performing this pushup variant on a slant. Hold the lowest position for up to 30 seconds at a time if you want a more difficult task.

How To Go About It:

  1. Push yourself up into a pushup position while elevating your feet on a chair, bench, or stairwell.
  2. Reduce your height gradually until you’re hovering barely above the ground.
  3. This position should be held for 5 seconds before forcing yourself back into the starting position.
  4. Perform 1–3 sets of 8–16 repetitions.

Plank Variations

When it comes to plank modifications, the sky is the limit. Include as many planks as possible in your workout to help you develop muscle strength in your shoulders, core, and legs, among other areas. Make an effort to maintain the plank posture for as long as you can.

How To Go About It:

  1. Raise your heels and hips as you straighten your legs, starting from the tabletop position.
  2. Engage your core by lengthening your spine and drawing your navel closer to your spine.
  3. Engage the muscles in your arms, back, and legs.
  4. It is possible to hold this position for up to 1 minute.

The Bottom Line Is As Follows:

A planche push up is a challenging balancing exercise that demands total-body strength to complete well. When performing this strenuous workout, you must balance your entire body weight on your hands while your legs are lifted.

The majority of people will need to prepare for it by engaging in physical activity for several weeks or months. Be patient and don’t push yourself too hard or too fast when learning something new.

If it is not possible to achieve the full expression, you can still have fun while increasing power in your body and experimenting with various exercises. To avoid damage, go gently and pay attention to your body.

If you’re serious about learning how to perfect the planche push up, you should consider hiring a personal trainer to assist you.

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