Planche pushup is a demanding exercise, which requires years of strength building routine and determination. It is an elite move, which is only possible if you have endurance and balance inside you.
It is similar to the standard pushup but is extremely challenging in comparison to it.
To perform a proper planche exercise, one must have the basics right. It is extremely difficult, and you must train yourself towards it step by step.
The planche push up require fluent gymnastic skill and should only be attempted if you have flexibility in your body. This intense and insane exercise requires you to carry the whole body weight on your hands.
It is similar to the freestanding handstand pushup where you perform push-ups only with your hands.
Do you know what a Planche is? Or why this variation of pushup is named as planche pushups?
In gymnastics, many athletes perform fancy moves where they float their legs up high in the air. The skill to get your legs up in the air and parallel to the ground is known as Planche.
And this variation of the regular pushups requires you to get your legs parallel to the ground. Hence, the name – Planche Pushup.
This exercise gives you the illusion of floating high up in the air. This exercise is tough, but it has greater benefits as compared to other bodyweight exercise. Performing multiple repetitions and sets requires a lot of practice and hard work.
In this segment, we will discuss the technique involved in mastering the art of planche pushup, the difficulty involved into it, the progression exercises that help you build towards the planche push-ups and the muscle group this exercise works on.
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Steps to perform the Planche push-ups
It is highly unlikely to be able to do a planche pushup if you don’t have months of training and experience behind you. Fitness fanatics always attempt the progression exercises, before trying a full planche push-up.
However, if you think you have what it takes to achieve the planche pushup, the following are the steps involved in it.
1. Lie down on the floor with your hands next to your stomach. Your palms must be down on the floor, and the fingers should be pointing to the other sides of your body.
2. Push your torso by extending the position of your arms. The torso and thigh must form a straight line.
3. Lean the upper body and push the weight into your shoulders and chest. Now start squeezing the legs and engage your abdominals to lift your both the feet off the ground. At this position, only your palms must be touching the ground.
4. While balancing the raised position of your legs, lower your elbows until it touches the floor mat and then push up, by straightening your arms.
5. This completes one repetition. Perform as many repetitions as possible to increase the stability and strength.
Remember, performing an exercise with elevated legs isn’t as simple as it seems. Thus it becomes essential you follow precautionary measures.
Make use of a softer mat, and do not perform if you previously had any major shoulder injuries.
Building the Necessary Strength Required for Planche Pushup.
This insane exercise requires immense upper body strength. To gain this upper body strength, you can start with the regular push-ups with planche hands position. You can also attempt the single arm pushups and pseudo planche push ups. These exercises will help you to build the upper body strength required for planche push-ups.
The regular push-ups with planche hands position will make your triceps brachii and anterior deltoids stronger. And the movements will be more similar to the planche push-ups. This will get your hands acclimatized to the hand’s movements required in planche push-ups.
When it comes single arm push-ups, make sure you create a V pattern with your legs. Get your resting arm on your back. Push yourself up with the working arm, and then bend yourself until the elbow makes a 90-degree angle with the floor. And then push yourself up again. This will complete one repetition.
This exercise will enhance your load-bearing capacity of the arms, which will be beneficial during the full planche pushup.
The Crow Position
The yoga pose, called the crow or the tucked planche, will also help you to build control and core strength required for this exercise. In the crow position, you have to balance the knees opposed to your triceps. This position will engage the core.
Holding this position and try floating your feet back in a straight line with your lower back. With time, you will be able to hold your leg position in the air, and they will not fall down. Later on as you develop more strength you can try to add some tuck planche push up.
The Straddle Planche
To get started with straddle planche, you need to develop the ability to do a shoulder stand. Planche is a combination of the push-up and the pull-up.
Pull-ups are the act of holding your body weight on your arms, while a push-up is the act of raising your body weight off the floor by straightening your elbows.
Muscles Groups Planche Pushup Works On
By now, you might already know the muscles that are benefited from this exercise. But what you might not know is the extent to which these muscles are involved in this exercise. The primary muscle that this exercise works on is the triceps.
You thrust your body up in the air and balance it with the strength from your triceps and forearms. This exercise will enhance your triceps and forearms like no other exercise will.
The other muscles that this exercise works on are the chest and abs. It will give you stronger core abilities and deeper abs muscles. Trust me, if you can successfully perform this exercise, these three muscles in your body will become more powerful and stronger than before.
Sets and Reps
If you’re a beginner, then don’t even think of this exercise. Attempt the simpler variations, or simply start with the regular push-ups. This exercise isn’t for the newbies.
For intermediate level, who have the required strength and control of body movements, attempt the pseudo planche push-ups before moving to the full planche push-ups. If you are comfortable doing it, progress to this exercise.
For advanced level, including the planche push-ups of 2 – 3 sets for 1 – 2 days maximum per week. Give your muscles rest between each session.
This exercise can be intense. So to keep your body fatigue-free during the workout, take breaks between each session.
Attempt this exercise at the start of your fitness routine. This is because your body will be fresh and energy levels will be comparatively higher as compared to the middle and the ending session of your workout.
Challenge Yourself With Planche Pushup Variation
If you ever reach a stage where you feel that you are able to perform the planche push-ups with relative ease, then you must know it is time to take it to the next level. You can increase the intensity of the exercise of by adding a few new elements into it.
The elements to make it more difficult are listed below.
1. Make use of a weighted vest to add the instability element in your push-ups.
2. Make use of medicine balls or pushup rings. Use this props to place your hands and then perform the push-ups.
3. To make it even more difficult, try the push-ups with more elevated feet.
Planche Push-ups vs. Other Bodyweight Exercises
Many bodyweight exercises work as a progressive exercise towards this unattainable variation of push-ups. This variation of push-ups is strict to be attempted by the more experienced people in terms of fitness routine.
If you don’t have years of practice and training in performing push-ups, don’t even think of planche push-ups. You might seriously damage your shoulder muscle.
There is other simpler version that can be tried out initially, and as you go along building the necessary strength and experience, you can set your goals for the planche push-ups.
Even for intermediate experience level, it advisable to build yourself by doing the progressive planche training.
Planche push-ups can be intimidating. Most people do not even consider this exercise, simply because of the challenges it involves. Only a few can claim to have mastered the art of planche push-ups.
As you are required to keep your feet airborne the triceps brachii, the anterior deltoid and other pectorals muscles have to carry extra weight.
Holding your legs in the air requires immense core strength, control, and balance capabilities. To ensure this, you need to have a powerful core.
If you do not have the strength capabilities, you can not perform this exercise. Make use of the progression exercises to build the necessary strength and powerful core.
Try pseudo planche pushup, crow stands (tucked planche) and straddle planche as full planche progression. As and when you feel comfortable with this pushups, you can progress to the planche push up and even perform them with variation discussed above. So don’t wait, learn to build yourself and have fun with the planche push-ups.