It needs lots of strength, balance, and control.

Many muscles are used: chest, shoulders, arms, and core muscles.

It's great for building upper body strength.

It also helps improve your balance and body awareness.

This exercise is for people who are already very fit.

To do a full planche push-up, you need to start with easier exercises.

These easier exercises will help you build the strength and balance you need.

Gradually increase the difficulty of the exercises as you get stronger.

Remember to listen to your body and rest when needed.

Practicing regularly will help you improve.

Always use proper form to avoid injuries.

Consider working with a trainer for guidance and to prevent injury.

They make your chest, shoulders, arms, and core much stronger. You'll notice a big difference in your overall upper body power.

They improve your balance:

Doing these push-ups needs great balance and control. You'll become steadier on your feet and better at keeping your body balanced.

They boost body awareness:

You'll learn to feel exactly where your body is in space. This helps with all kinds of movements and activities.

They're a great next step in calisthenics:

It's a challenging exercise that shows you've mastered other moves. It's a big achievement for people who do bodyweight exercises.

Mastering this exercise is a huge accomplishment:

It takes time and practice, but it's very rewarding. It shows you've reached a high level of fitness and control.

Lean forward: Slowly move your body forward, keeping your arms straight and your legs stretched out behind you. Imagine you're trying to reach something on the floor in front of you.

Lift your feet: Carefully lift your feet off the ground. Try to keep your body in a straight line, like a plank, from your head to your toes.

Go down: Bend your elbows to lower your chest towards the floor. Keep your body straight and strong the whole time.

Push back up: Straighten your arms to push yourself back up to the starting position. Keep your body balanced and straight.

Important tip: Full planche push-ups are hard! Start with easier exercises like regular push-ups or incline push-ups to get stronger first. This will help you build the muscles you need for the planche push-up.

Frog Planche: This is a good starting point. You balance on your hands with your knees pulled in close to your chest. It's easier than a full planche because your knees support some of your weight, helping you build shoulder, arm, and core strength and balance.

Incline Shoulder Taps: Do shoulder taps while doing incline push-ups (hands on a raised surface). This builds shoulder and arm strength, improves balance, and strengthens your core. It's controlled and good for people who are still getting stronger.

Push-Up to Side Plank: This exercise combines a push-up with a side plank. You go from a push-up to holding a side plank position, then back to a push-up. It works your chest, shoulders, and core, plus improves balance and strengthens your obliques (side muscles).

These exercises will help you get stronger and better at controlling your body, making a full planche push-up easier to do eventually. Give them a try and see what works best for you!

Frog Planche: This is a great starting point. You hold your knees close to your chest while balancing on your hands. It's like a mini-planche, helping you get used to the hand position and core engagement needed for a full planche.

Why it's helpful: It builds core strength and shoulder stability. These are key for the full planche push-up. It teaches you how to balance on your hands.

Incline Shoulder Taps: Start with an incline push-up (hands on a raised surface). Then, gently tap one shoulder at a time while keeping your balance. This works on shoulder stability and core strength without the full difficulty of a planche.

Why it's helpful: It improves balance and strengthens your core. A strong core is crucial for the full planche push-up, helping you stay stable.

Chest Tap Push-Ups: Do a regular push-up, but when you push back up, briefly tap your chest with one hand at a time. This adds a challenge to a standard push-up.

Why it's helpful: This builds strength in your chest, shoulders, and triceps while also improving coordination and balance, which are needed for a planche.

Remember: These exercises are steps on the way to a full planche push-up. Start with the easiest variation and gradually move to harder ones as you get stronger. Listen to your body and don't push yourself too hard.

Hand Placement is Key: Your hands need to be just right to keep your balance. Think of it like finding the sweet spot. If your hands are too wide or too narrow, you'll wobble and struggle.

Elbow Position Matters: Keep your elbows slightly bent and pointing inwards (towards your body). This protects your shoulders from getting hurt. Straight arms or elbows pointing out put a lot of stress on your shoulder joints.

Keep Your Body Straight: Imagine a straight line from your head to your heels. Avoid letting your hips sag or your bottom stick up in the air. This keeps your back safe and strong.

Practice Makes Perfect: Start with easier exercises to build strength and balance before attempting full planche push-ups. This could include things like leaning against a wall to practice the position.

It's challenging, but with practice and attention to detail, you can learn to do it.

This exercise helps build serious upper body strength. It works your chest, shoulders, and triceps significantly more than a regular push-up because you're holding your body completely straight.

It also improves your stability. Because you're holding your body in a challenging position, you're forced to engage your core and shoulder muscles to stay balanced. This makes you more stable overall.

Learning the correct technique is crucial to avoid injury and make progress. Start with easier variations, like leaning against a wall, to build strength and get used to the body position before attempting the full move.

Watch out for common mistakes like arching your back or letting your hips sag. Keeping your body in a straight line from head to heels is essential for safety and effectiveness. If you're not sure if you are doing it right, ask a fitness professional for help.

Gradually increase the difficulty. Once you can hold a planche for a short time, start practicing push-ups in that position. You'll find that you need to build up your strength gradually.

Include it in your workout routine regularly. Consistency is key. Aim for regular practice to see improvements in your strength and stability. Don't try to do too much too soon. Start with a few repetitions and gradually increase the number as you get stronger.