Planche Push Up
Trains the shoulders, with help from the chest and triceps. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Planche Push Up
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a shoulders exercise that is, there are 11 on the Shoulders page.
Muscles worked
What Planche Push Up trains
Technique
How to do the Planche Push Up
- Place your hands on the floor beside your hips, fingers turned slightly out. Lean forward until your shoulders are well in front of your hands and lift your feet off the floor, body straight and level.
- Holding that straight line, bend your elbows to lower your chest towards the floor.
- Press back up to straight arms without letting your hips drop or your feet touch down.
- Repeat for the desired number of repetitions.
Form cues
Getting it right
- This is an advanced move: build a solid planche hold before adding the push up.
- Keep leaning forward; your shoulders must stay in front of your hands to balance.
- Squeeze your glutes and core to keep your body in one straight line.
- Tucked or straddled legs make it easier while you build strength.
Substitutes
Swap Planche Push Up for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Planche Push Up for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.