Full Planche Push-Up
- Synergistenmuskeln
- Gluteus Maximus, Hamstrings, Latissimus Dorsi, Serratus Anterior, Tensor Fasciae Latae, Teres Major
- Equipment
- Body weight
- Körperregion
- Chest, Upper Arms, Waist
- Typ
- Strength
The full planche push-up is an elite bodyweight strength skill that combines a free-standing horizontal hold with a press. With your feet off the ground and your weight shifted forward over your wrists, it loads the chest (both the clavicular and sternal heads of the pectoralis major) and triceps to press, while the rectus abdominis, obliques, serratus anterior, lats, teres major, glutes, hamstrings and TFL fight to hold a rigid, level body line. This is one of the hardest calisthenics movements there is, not a beginner exercise.
Full Planche Push-Up: So führst du sie aus
- 1Build the prerequisites first: a solid straight-arm full planche hold (several seconds) and strong planche lean push-ups before attempting full reps.
- 2Place your hands on the floor shoulder-width or slightly wider, fingers spread and pointing forward or slightly outward, arms straight.
- 3Lean your shoulders forward past your hands and lift your feet, taking your whole body off the ground into a flat, horizontal planche with hips, glutes and legs squeezed into one rigid line.
- 4Brace your abs hard, posteriorly tilt your pelvis, and protract your shoulders by pushing the floor away through your serratus anterior to lock the hollow body line.
- 5Bend your elbows under control to lower your chest toward the floor, keeping your body horizontal and your shoulders driving forward over your hands.
- 6Descend until your chest is just above the floor without letting your hips pile up or your legs drop.
- 7Press back up by extending your elbows while keeping the forward lean, returning to the locked-out full planche without piking or arching.
- 8Hold the top position briefly to confirm control, then complete your reps and lower your feet to the ground with control.
Technik-Tipps
- Keep your scapulae fully protracted and depressed throughout — the forward shoulder lean over your hands is what makes the planche balance, not raw arm strength alone.
- Maintain a hollow body: posterior pelvic tilt, squeezed glutes and pointed toes keep the line level and stop your hips from sagging or hiking.
- Turn your hands slightly outward and keep your wrists strong; warm up and condition your wrists thoroughly, as the forward load on them is extreme.
- Train the strength and the balance separately first — planche lean push-ups, tuck and straddle planche push-ups, and pseudo planche push-ups all build toward the full version.
- Stop the set the moment your line breaks; a sloppy planche push-up trains the wrong pattern and risks your shoulders and elbows.
Häufige Fehler
- Attempting it without the prerequisites — a full planche hold and straddle planche push-ups — which almost guarantees failed reps and shoulder or elbow strain.
- Letting the hips pike up or the legs drop instead of holding a level line, which turns it into a different, easier movement and removes the planche demand.
- Not leaning the shoulders far enough forward over the hands, so you lose the balance and stall or fall backward at the bottom.
- Losing scapular protraction and collapsing the chest between the shoulder blades, which dumps load onto the shoulder joint instead of the serratus and chest.
- Skipping wrist preparation and loading cold wrists under the heavy forward angle, a frequent cause of wrist pain in planche work.
Häufig gestellte Fragen
What muscles does the full planche push-up work?
The press is driven by the chest (both the clavicular and sternal heads of the pectoralis major) and the triceps, while the rectus abdominis and obliques brace the trunk. The serratus anterior, lats, teres major, glutes, hamstrings and tensor fasciae latae work hard to hold the rigid horizontal body line.
Is the full planche push-up good for beginners?
No. It is an advanced gymnastics-level skill that requires a free-standing full planche hold and significant straight-arm pushing strength. Beginners should build up through pseudo planche push-ups, planche leans, and tuck and straddle planche progressions over months or years.
What are the prerequisites and progressions for the full planche push-up?
Aim for a controlled full planche hold of several seconds plus straddle planche push-ups before attempting full reps. The standard ladder is pseudo planche push-up to planche lean push-up to tuck, then advanced tuck, then straddle planche push-up, and finally the full planche push-up.
How should I protect my wrists doing planche push-ups?
Warm up and condition your wrists every session, turn your hands slightly outward to a comfortable angle, and build wrist tolerance gradually. The deep forward lean places heavy load on the wrists, so progress patiently and stop if you feel joint pain.
How many sets and reps should I do?
Because each rep is maximal, treat it as low-volume skill-strength work: roughly 3–5 sets of 1–3 clean reps, or single quality reps, with full rest between sets. Prioritize a perfect body line over chasing numbers.
