Full Planche Push Up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Full Planche Push Up

Step by step instructions, muscle activation and variants for the Full Planche Push Up.

HardTricepsAbs

About this exercise

The full planche push up is an elite-level calisthenics skill that requires the entire body to be held horizontally in the air with arms straight, then performing a push up from that position. It demands exceptional shoulder and chest strength combined with full-body tension and balance.

How to Perform

  • Begin in a planche lean with hands flat on the floor, fingers pointing outward, and shoulders far forward of the wrists
  • Engage your entire body — squeeze glutes, brace your core, and point your toes — so you are fully horizontal with feet off the ground
  • Maintain the planche position and bend your elbows, lowering your chest toward the floor in a controlled manner
  • Keep your body perfectly rigid and parallel to the ground throughout the descent
  • Press forcefully through your palms to extend your elbows back to the starting position
  • Maintain the horizontal body position for the entire set

Muscle Activation

Primary
TricepsAbsUpper chestMiddle chestObliques
Secondary
GlutesHamstringsMiddle backOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Full Planche Push Up

The Full Planche Push Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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