Chest exercise · body weight
Full Planche Push-Up
The full planche push-up is a bodyweight exercise that targets the chest (pectorals), with the shoulders, triceps and core assisting.
- Target muscle
- Pectorals
- Also works
- Shoulders, triceps, core
- Equipment
- Body weight
- Body part
- Chest
How to 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.
- 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.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the chest (pectorals). The shoulders, triceps and core work as secondary muscles. See all chest exercises or every bodyweight exercise.
