A planche pushup is an advanced strength exercise that requires a tremendous amount of upper body, core, and leg strength. It’s similar to a standard pushup but your hands are positioned underneath your hips and your feet are raised.
The planche pushup is suited for people looking for a high level of physical intensity. You may enjoy doing planche pushups to build strength or to enjoy the thrill of accomplishing this difficult exercise.
They are very challenging, but if you’re determined, and have the discipline, you’ll be able to do it with the right preparation.
Follow the directions below to perfect the planche pushup.
It’s essential to use proper form while maintaining the physical strength to support your body. You’ll also need to know how to use your core to support your body weight.
Once you lift your legs, keep your body parallel to the floor to maintain alignment.
This video will give you an idea of what this type of pushup looks like:
To do it:
- Lie on your stomach with your arms extended alongside your body and your palms facing down, hands by your hips.
- Rotate your wrists to turn your fingers to the side.
- Press into your hands to lift your body into a pushup position.
- Yield your weight forward into your chest and shoulders.
- Engage your core and press your legs together as you raise your feet and legs.
- As you bend your elbows, lower your chest to the ground.
- Continue to keep your lower body elevated.
- Hold for a few seconds if possible.
- Straighten your elbows to return to the starting position.
To do planche pushups, you’ll need to build the strength, stability, and body awareness that this exercise requires. You’ll also need the determination to do this challenging pose.
Go slowly and keep in mind that it can take weeks or months to achieve. Stick with your goal and work out three to six times per week for the best results. Work on building up core strength and the muscles in your wrists, shoulders, and arms.
Practice the following planche variations to build up to the whole pose. These progressions will help you to get a feel for the full planche pushup, and allow you to work on isolated parts of the exercise.
- Start with your hands in the planche pushup position.
- Keep your feet on the floor as you perform pushups.
- Place your hands closer to your shoulders when first starting out.
- Gradually bring them down closer to your hips as you get stronger.
- Get into the planche position, but don’t lower your body down to the floor.
- After practicing the upper position in this way, hold the lower position.
Raised planche lean
- Place your feet on a chair, bench, or step to practice the planche form.
- Then try moving your hands closer to your feet.
- Bend your knees as you lean your torso forward.
- From plank position, yield your body weight forward to bring your shoulders in front of your wrists.
- Round your back to tuck your legs in toward your chest.
- Raise your heels to yield your weight onto curled toes.
- Lift one or both feet.
- Balance in this position for up to 30 seconds.
The planche pushup works your whole body and requires incredible strength, balance, and stability. You use your arms, upper body, and core to control and support your body weight. You also need to engage your hip, glutes, and leg muscles.
Here are some of the muscles used:
- serratus anterior
- anterior deltoids
- triceps brachii
- abdominal muscles
- hip flexors
Make sure you have the strength, coordination, and stability necessary to do the planche pushup. Build up your strength over a set period of time.
It’s not recommended for people who are recovering from an injury or have difficulty supporting their full body weight. Avoid this exercise if you have concerns with your putting weight on your wrists, elbows, and shoulders.
While doing the exercise, make sure you avoid pressing too much weight into your hands. The buildup to doing this pose is a gradual progression, and it’s important that you don’t go too fast.
Drink plenty of water to ensure you stay properly hydrated before, during, and after your workouts.
These exercises are easier to do and work the same muscles as the planche pushup. Do these exercises in place of the planche pushup or as a way to build strength and get a feel for some of the actions it requires.
This pose helps to build balance, strength, and stability. It works your arms, upper back, and abdominals. To make it easier, try placing your feet on a block or raised surface.
Once you master this pose, work on extending one or both legs. Then, jump both feet back into plank position. Work on pausing in the air before landing. Check out this video to see visual instructions:
To do it:
- From standing, bend your knees slightly as you place your hands on the floor with the backs of your upper arms resting against your shins.
- Place your shins near your armpits and upper arms, keeping your arms bent.
- Engage your core, round your back, and keep your tailbone near your heels.
- Slowly yield your weight forward to balance on your hands and upper arms, lifting both feet.
- If you have the strength, straighten your arms.
- Hold this position for up to 1 minute.
Develop core strength and build up muscular resistance in your upper chest, shoulders, and triceps with this pushup variation. For more of a challenge, hold the lower position for up to 30 seconds at a time.
To do it:
- Come into a pushup position with your feet elevated on a chair, bench, or step.
- Slowly lower down so you’re hovering just above the floor.
- Hold this position for 5 seconds before pressing yourself into the starting position.
- Do 1–3 sets of 8–16 reps.
The sky is the limit when it comes to plank variations. Add as many planks to your routine in order to build up muscular strength in your shoulders, core, and legs. Work on holding the plank position for as long as possible.
To do it:
- From tabletop position, raise your heels and hips as you straighten your legs.
- Lengthen your spine and draw your navel to your spine to engage your core.
- Engage your arm, back, and leg muscles.
- Hold this position for up to 1 minute.
A planche pushup is an advanced balancing exercise that requires total-body strength. This intense exercise demands that you balance your entire body weight on your hands while your legs are elevated.
Most people will have to build up to it by training for a period of weeks or months. Be patient and don’t push yourself too hard or too fast.
If it’s not possible to reach the full expression, you can have fun along the way building strength in your body and trying out different exercises. Go slowly and listen to your body to avoid injury.
Consider working with a personal trainer if you’d really like to set up a plan to master the planche pushup.