How to Do a Planche Pushup

How to do a Planche Pushup?

The first thing you need to know about planche push ups is that they are not easy at all. They require a lot of strength and technique. You will have to work hard in order to perform them correctly. However, if you follow the correct steps, you will definitely get better results than doing regular pushups or even traditional body weight exercises like dips or pull-ups.

A planche push up requires you to hold your body straight with arms extended out in front of you. Your legs are bent at 90 degrees, but still slightly flexed so that when you push down on the barbell, it pushes back against your thighs instead of hitting your knees. You then bend forward and grab the barbell while keeping your feet flat on the floor. You then slowly lower yourself until you reach parallel position before pushing off from there and rising back up again.

You will notice that the key to performing a proper planche push up is to keep your upper back tight. When you try to squeeze your shoulder blades together, you’ll feel pain in your neck and shoulders. Instead, just let them relax naturally when you start moving upward. Also, don’t arch your back too much; this will make it harder for the barbell to move through its range of motion without causing injury.

You should only move as low as you can while still feeling the stretch in your chest and shoulders.

Just like with any other push-up variation, you should keep your movements slow and controlled. If you start dropping too low, you’re going too fast and are more likely to lose balance or injure yourself.


Make sure that when you’re doing planche push-ups you have a spotter around, just in case. If you can, ask someone to stand on either side of you in case you lose balance and start to fall to either side. This is especially important if you’re lifting heavy weights. It only takes a moment of weakness for a much heavier weight to cause some serious injury as it falls on your chest or head.

Planche pushups are a great exercise, but they’re not for everyone. Make sure to listen to your body and stop if you experience any numbness, tingling, or pain. These are all signs of nerve damage or pinched nerves which can sideline your training for weeks or months. Be smart about your body and take time to rest and recover when you need it.

There you have it: the keys to performing a proper planche push-up. With a strong focus on your technique and plenty of practice, you too can master this impressive feat of strength and endurance.

Sources & references used in this article:

Muscle and fat mapping of the trunk: a case study by SL Buckner, T Abe, BR Counts, SJ Dankel… – Journal of …, 2015 – Springer


Kinetic, kinematic, and electromyographical analysis of incline and decline push-ups with different cadences by A Kalym – 2019 – North Atlantic Books

Effect of progressive calisthenic push-up training on muscle strength and thickness by K Yang – 2011 –

The Upright Go Posture Device-SttB Articles by CJ Kotarsky, BK Christensen, JS Miller… – The Journal of …, 2018 –

Calisthenics Activity as Urban Society Culture of Lampung, Indonesia: in Terms of Expectations, Appreciation, and Public Perception of Calisthenics Activity in Street … by SA Bird –