How to Do Full Planche Push Up

Full Planche Push Up is a chest exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Full Planche Push Up

  1. 01Begin in a planche position with palms on the floor and the entire body suspended parallel to the ground.
  2. 02Inhale and lower the chest toward the floor by bending the elbows while maintaining a rigid, straight line from head to heels.
  3. 03Drive the palms into the floor to press back up to the starting planche position.
  4. 04Keep the protraction of the shoulder blades locked at the top of every rep.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Full Planche Push Up

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the feet touch the floor before the torso is horizontal, shift the shoulders further forward to compensate for the center of mass.

Same coaching engine used inside the A90 app

05 / FAQ

Full Planche Push Up questions

What muscles does Full Planche Push Up work?

Full Planche Push Up is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Full Planche Push Up correctly?

Begin in a planche position with palms on the floor and the entire body suspended parallel to the ground. Inhale and lower the chest toward the floor by bending the elbows while maintaining a rigid, straight line from head to heels. Drive the palms into the floor to press back up to the starting planche position. Keep the protraction of the shoulder blades locked at the top of every rep.

What is the A90 coach tip for Full Planche Push Up?

If the feet touch the floor before the torso is horizontal, shift the shoulders further forward to compensate for the center of mass.

Is Full Planche Push Up suitable for beginners?

Full Planche Push Up is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Full Planche Push Up?

No. Full Planche Push Up is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes full planche push up into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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