Full Planche Push-up
Chasing chest thickness through a full range? Full Planche Push-up uses pure bodyweight leverage to get there.
How to do Full Planche Push-up
- Start in a push-up position with your hands placed slightly wider than shoulder-width apart.
- Engage your core and lower your body down towards the ground, keeping your elbows close to your sides.
- As you lower yourself, lean your body forward and lift your feet off the ground, balancing on your hands.
- Continue to lower your body until your chest is just above the ground.
- Push through your hands and extend your arms to lift your body back up to the starting position.
- Maintain a straight line from your head to your heels throughout the movement.
Full Planche Push-up Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Change leverage or elevation before you add load.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Add reps first, then slow the lowering phase.
Common Full Planche Push-up Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Flaring the elbows straight out to the sides
Keep the upper arms nearer 45 degrees from the torso.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Full Planche Push-up
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Full Planche Push-up — Frequently Asked Questions
How do you do the Full Planche Push-up?
Start in a push-up position with your hands placed slightly wider than shoulder-width apart. Engage your core and lower your body down towards the ground, keeping your elbows close to your sides. As you lower yourself, lean your body forward and lift your feet off the ground, balancing on your hands. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Full Planche Push-up work?
The Full Planche Push-up primarily targets the pectorals. It is classified as a chest exercise and is performed with your bodyweight only.
How many sets and reps of the Full Planche Push-up should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Full Planche Push-up good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Full Planche Push-up?
Try the Dumbbell One Arm Decline Chest Press, Cable Standing Up Straight Crossovers or the Assisted Wide-grip Chest Dip (kneeling). Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
