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Shoulders · Body Weight
Full Planche Push Up
Full Planche Push Up is an advanced compound strength exercise that works the delts (shoulders), with the triceps and core assisting. It needs no equipment beyond your own body weight. A typical prescription is 4-5 sets of 4-8 reps, and it burns about 7.3 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 4-5 × 4-8
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Shoulders · Deltoids
- Chest · Pectoralis Major
Secondary muscles
- Triceps · Triceps Brachii
- Core · Rectus Abdominis, Obliques
How to do Full Planche Push Up
- Begin in a full planche position with your hands placed on the floor shoulder-width apart and your body parallel to the floor, fully supported by your hands. Your legs should be extended straight behind you, and your core and glutes engaged to maintain a straight line from head to heels.
- Lower your body towards the floor by bending your elbows, keeping your body in a horizontal position throughout the movement.
- Push through your hands to extend your arms and return to the starting planche position.
- Repeat the movement for the desired number of repetitions, maintaining control and stability throughout the exercise.
Form tips
- Engage your core and glutes to maintain a straight body line and prevent sagging or arching.
- Ensure your hands are positioned directly under your shoulders to maintain proper form and support.
- Use a non-slip surface to prevent your hands from slipping during the exercise.
- This is an advanced exercise; ensure you have adequate strength and balance before attempting it.
Full Planche Push Up alternatives
More delts exercises
Full Planche Push Up FAQ
What muscles does Full Planche Push Up work?
Full Planche Push Up mainly works the delts in the shoulders (Deltoids and Pectoralis Major). The triceps and core work as secondary muscles.
What equipment do you need for Full Planche Push Up?
None. Full Planche Push Up is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Full Planche Push Up should I do?
Start with 4-5 sets of 4-8 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Full Planche Push Up good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Full Planche Push Up burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Full Planche Push Up?
Other exercises for the delts include Dumbbell Push Press, Kettlebell Turkish Get Up, Barbell Behind Neck Push Press and Landmine Single Arm Push Press.
For developers
Use Full Planche Push Up in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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