How to do the Full Planche Push-up
Full Planche Push-up is an advanced multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Shoulders and Triceps.
Full Planche Push-up demonstration · © GymiaFit
Full Planche Push-up at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Shoulders, Triceps, Core
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Full Planche Push-up step by step
- 1Start in a push-up position with your hands placed slightly wider than shoulder-width apart.
- 2Engage your core and lower your body down towards the ground, keeping your elbows close to your sides.
- 3As you lower yourself, lean your body forward and lift your feet off the ground, balancing on your hands.
- 4Continue to lower your body until your chest is just above the ground.
- 5Push through your hands and extend your arms to lift your body back up to the starting position.
- 6Maintain a straight line from your head to your heels throughout the movement.
- 7Repeat for the desired number of repetitions.
A free workout that uses it
Full Planche Push-up — questions
What muscles does the Full Planche Push-up work?
The Full Planche Push-up primarily targets the Pectorals. It also recruits the Shoulders, Triceps, Core as secondary movers.
What equipment do I need for the Full Planche Push-up?
None — the Full Planche Push-up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Full Planche Push-up suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Full Planche Push-up?
Chest Dip, Chest Dip On Straight Bar, Incline Push Up Depth Jump train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Full Planche Push-up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.