The Planche Push Up is an advanced calisthenics skill demonstrating exceptional upper-body strength and total-body control. This movement requires the body to be held horizontally, parallel to the ground, supported only by the hands, while performing a pushing movement. Achieving this feat demands specialized training to condition the joints and muscles for the unique leverage and stress. Mastering this difficult skill requires a structured, step-by-step progression that builds specific strength and body awareness over time. This guide provides a systematic approach to safely and effectively work toward the full Planche Push Up.
Essential Prerequisites and Conditioning
Before attempting the Planche progression, foundational strength must be established to prepare the body for the intense forces involved. The wrists bear a large portion of the load in a hyperextended position, making targeted conditioning necessary for injury prevention. Daily wrist warm-ups should include dynamic movements like wrist circles and static holds. For static holds, kneel with palms flat on the floor and fingers pointing back, gently rocking the torso to increase the angle of extension. Strengthening the forearm flexors and extensors through wrist push-ups, performed on the knuckles or the back of the hands, helps fortify the joint’s supporting musculature.
Another foundational requirement is Straight Arm Scapular Strength (SASS), which is the capacity to maintain a protracted scapula with straight arms. This position, where the shoulder blades are pushed forward and apart, is powered primarily by the serratus anterior muscle. Straight-arm scapular push-ups—moving only the shoulder blades while keeping the elbows locked—is the primary drill to build this strength. Actively protracting the scapula locks the shoulder joint into a stable position, preventing strain on the anterior deltoids and bicep tendons.
The body must also maintain a rigid, straight line from head to heels, requiring high-level core and hip flexor engagement. The classic Hollow Body Hold teaches the precise pelvic tilt and abdominal tension needed for the planche’s bodyline. In this hold, the lower back is pressed flat against the floor and the limbs are extended. A strong, stable core prevents the common error of “piking” (lifting the hips) or “sagging” (arching the lower back) during the hold.
Mastering the Planche Progression Steps
The first formal step is the Planche Lean, which introduces the unique angle and stress while the feet remain on the ground. Begin in a straight-arm plank position with the hands rotated outward about 45 degrees to ease wrist strain. The objective is to lean the shoulders forward as far as possible past the fingertips, maximizing the leverage on the shoulders and arms. Practice this as a static hold, aiming for three sets of 30 to 60 seconds, conditioning the joints and connective tissue for upcoming stages.
The next step is the Tuck Planche, the first true full-body lift. With the arms straight and scapula protracted, draw the knees tightly to the chest, creating the shortest possible lever arm. The goal is to hold this position off the ground for at least 10 seconds across three sets. Concentrate on pushing the floor away and keeping the upper back slightly rounded, requiring maximum anterior deltoid engagement to counteract the torso’s forward momentum.
The Advanced Tuck Planche increases difficulty by extending the lever arm, moving the center of mass further from the hands. From the Tuck Planche, slowly push the hips backward until the back is parallel to the ground, keeping the knees bent. Maintaining a strong, protracted shoulder position is paramount as the load increases substantially.
The final static progression before the full expression is the Straddle Planche, where the legs are straightened and spread wide apart. Spreading the legs wide shortens the effective length of the body’s lever, making the hold more manageable than a full planche with legs together. Focus on maintaining the horizontal body line and the forward shoulder lean, gradually narrowing the leg width as strength improves. Consistent practice of holding these positions for 10-second intervals indicates readiness to move to the next variation.
Full Planche Push Up Execution and Common Errors
The Planche Push Up is a dynamic movement performed once the static Straddle Planche can be held reliably. Execution requires beginning in the static planche position, then slowly bending the elbows to lower the body toward the ground through a controlled range of motion. The elbows must remain tucked close to the torso throughout the descent, preventing flaring, while maintaining the forward lean.
The maximum forward lean must be maintained at the bottom, with the shoulders positioned well ahead of the hands, maximizing work on the anterior deltoids and triceps. The upward phase requires a powerful press back to the starting straight-arm position, ensuring the scapula remains protracted throughout the repetition. The Pseudo Planche Push Up, which involves a deep forward lean with the feet on the ground, is an effective tool for building bent-arm strength specific to this motion.
Common errors often impede progress and compromise joint health. The most frequent error is a loss of scapular protraction during the push-up. When the scapulae retract, the shoulder joint becomes unstable, transferring strain to the biceps and elbow tendons. Another mistake is “piking,” where the hips rise above the shoulders, shortening the lever arm. To correct piking, actively squeeze the core and glutes to maintain the straight, hollow body line.