Planche Push-up

Shoulders, Triceps, CoreBodyweight

The planche push-up is an advanced bodyweight exercise targeting the chest, shoulders, and core. Executing push-ups with feet elevated off the floor requires explosive power and precise balance.

How to do it

1Set up in a plank leaning far forward so your shoulders sit ahead of your wrists.

2Float your feet off the floor, keeping your entire body parallel to the ground.

3Lower your body into a push-up by bending your elbows while keeping a rigid trunk.

4Pause briefly at the bottom without letting your chest or feet touch down.

5Press forcefully back up into full planche alignment under total control.

Common mistakes

Sagging your hips or arching your lower back, breaking core tension.

Not leaning forward enough to lift your feet off the ground.

Flaring your elbows out to the sides, putting your shoulder joints in danger.

Breathing

Inhale as you lower down; exhale as you forcefully drive yourself back up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.