Planche Push-up
These notes combine advice from 19 reviewed passages across 11 workouts.
Overview
Section titled “Overview”A planche push-up is performed with the feet off the ground. Planche-oriented push-up progressions build toward the full planche and develop the front-shoulder strength used for the straddle planche. [1] [3] [4] [5] [8]
The progression loads the shoulders and wrists. With the wrist opened, substantial demand also reaches the shoulders, forearms, and especially the biceps. [3]
Body position and control
Section titled “Body position and control”Keep a planche-like line and shift the body weight forward. Moving farther forward brings the exercise closer to the position used to prepare for the planche. [1] [4]
Extremely deep repetitions on bars may eventually involve inward and downward scapular movement. This differs from the maintained scapular position used during a regular planche push-up. [12]
Draw the shoulders inward and avoid spreading into a T shape. During the ascent, preserve the body’s height relationship and move as one unit so the upper body does not rise separately. [9] [10]
Descent and range
Section titled “Descent and range”Push actively through the shoulders while lowering slowly. Maintain control instead of releasing the position and dropping directly. [6]
Progressions and variations
Section titled “Progressions and variations”Increasing the planche lean makes the exercise harder than less planche-like push-ups. Dynamic planche push-ups can still be easier than corresponding static holds because each repetition allows continuing balance adjustments. [1] [7] [11]
For a tucked planche push-up, hold at the top, lower while extending, and return to another top-position hold. [13]
Sources
Section titled “Sources”1. 2024-10-13, 2730.4-2754.5s
Workout: workout:2024-10-13
Passage: passage:2024-10-13:000864-000875
2. 2024-11-15, 4069.2-4090.8s
Workout: workout:2024-11-15
Passage: passage:2024-11-15:001541-001550
3. 2024-12-24, 2518.1-2530.0s
Workout: workout:2024-12-24
Passage: passage:2024-12-24:000974-000977
4. 2024-12-24, 2560.3-2566.1s
Workout: workout:2024-12-24
Passage: passage:2024-12-24:000994-000998
5. 2025-01-02, 4188.2-4195.2s
Workout: workout:2025-01-02
Passage: passage:2025-01-02:001292-001295
6. 2025-01-09, 2895.8-2917.2s
Workout: workout:2025-01-09
Passage: passage:2025-01-09:000888-000899
7. 2025-03-18, 3448.9-3473.5s
Workout: workout:2025-03-18
Passage: passage:2025-03-18:001016-001024
8. 2025-03-20, 2874.5-2882.8s
Workout: workout:2025-03-20
Passage: passage:2025-03-20:000814-000816
9. 2025-03-20, 3518.6-3575.0s
Workout: workout:2025-03-20
Passage: passage:2025-03-20:001037-001038
10. 2025-03-20, 3580.3-3594.3s
Workout: workout:2025-03-20
Passage: passage:2025-03-20:001041-001049
11. 2025-04-07, 2056.0-2061.4s
Workout: workout:2025-04-07
Passage: passage:2025-04-07:000427-000428
12. 2025-05-08, 2733.7-2752.5s
Workout: workout:2025-05-08
Passage: passage:2025-05-08:001100-001101
13. 2025-07-30, 3276.1-3288.9s
Workout: workout:2025-07-30
Passage: passage:2025-07-30:000858-000865