Man doing Planche Pushup

Planche Pushup: Procedure, Benefits, and Training

What is Planche and Planche’s Pushup

Planche is a gymnastic position that demands considerable balance and strength. In this position, the body suspends parallel to the spot with the support of arms held straight. 

Planche is a difficult position to hold. One must hold on to the planche position for at least 2 seconds. It challenges dedicated training to just master the pose and then advances to the push-ups.

Planche push-ups are an advanced version of standard push-ups. A person must perform push-ups in a planche position. Planche push-ups help build great strength since it requires a high level of physical intensity.

Procedure for Planche

  • Lie down on your stomach and keep your hands by your hips. The palms must be facing down.
  • Rotate the wrists such that the fingers are outside. Both the hands must be in a single line.
  • Press on your hands and push your body upwards, like a regular push-up.
  • Apply pressure on your upper body. Such that the overall weight distribution is more focused on your chest and shoulders.
  • Involve your core and then join your legs together. In the same process, lift your legs and feet; your body must be in a straight line.
  • Lower your chest to the spot as you bend your elbows. Make sure to do this process slowly since the overall pressure will focus on your hands.
  • Except for your palms, your body must not touch the ground.
  • Keep holding this position for few seconds and then return to the starting position.
  • Repeat the process few times, if you can but, don’t ignore your body. Perform this only if you are ready.

Planche Progression

There are several variations required to master the complete planche pose and then proceed to push-ups. Below are few progressions techniques one can perform to train the planche position:

  • Half planche
  • Planche hold
  • Raised planche lean
  • Tuck planche

Benefits of Planche

Planche is a strenuous position to hold, let alone doing the push-ups. Hence not many people can master this.

But despite the hardships, it comes with fruitful results such as:

  • Powerful wrists
  • Well-built and rugged shoulders
  • Ripped arm strength
  • Buffed leg strength
  • Sturdy core
  • Improves overall body balance
  • Help out build flexible muscles

Muscles Worked Up during Planche Pushup

Planche push-up is a whole-body workout; it needs tremendous stability, strength, and balance.

Below are a few of the muscles used in planche push-up:

  • Anterior deltoid
  • Pectoralis major
  • Trapezius
  • Biceps
  • Deltoid
  • Latissimus dorsi
  • Serratus anterior
  • Wrist flexors
  • Hip flexors
  • Soleus
  • Tibialis anterior
  • Quadriceps

Training For Planche

Planche requires the guidance of a trainer if one is determined to master it. Look for professional help before doing anything yourself; it might lead to critical injuries.

  • Start with your regular training, don’t start heavy muscle workouts at the first time.
  • Begin to strengthen your upper body, such as your arms, shoulders, and wrists.
  • Work on your chest and core muscles.
  • Strengthen your back muscles too.
  • Start practicing balancing and incorporate variations of planche as you work your way up.

Who Should Avoid it and Possible Injuries?

Planche push-up is not for everyone, just like any other workout activity. It requires professional guidance and a proper physique. One should not practice planche if they are:

  • A beginner to workout
  • Suffering from wrist pain or have weak wrists
  • Undergoing overweight or underweight
  • Rehabbing an injury
  • New to body balancing

One can also suffer from possible injuries, such as:

  • Wrist injury
  • Elbow injury
  • Shoulder injury
  • Leg injury
  • Torn ligaments in arms


Pseudo planche push-up is an upgraded version of regular push-ups. The hand position is the same as standard planche, but the feet touch the ground. 

Hence, the overall position is similar to a standard push-up, with only a change in the hand positioning. Pseudo planche push-up help develop your muscles more than the regular push-up; it is more challenging and thrilling.

Planche Tutorial for Beginners

Frequently Asked Questions

What are the minimum basics you need before trying planche push-ups?

Performing Planche push-ups directly is difficult and one should always start from the basics to avoid any kind of injury. Some basics from which you can start are:

  • Work on your balance and wrist strength
  • Train in handstand push-ups
  • Be able to hold the plank position for a minimum of 2 minutes
  • Perform at least 20 triceps dips and 30 push-ups

How do you know if one is ready to begin planche work?

To start with planche leans, which is one of the basic steps before mastering complete planche, one should be able to hold a standard plank and push-up position for a minimum of 30 secs (in a comfortable state)

How long will it take to get the planche?

It all depends on the amount of effort and time one puts into it. The period ranges from 6 months to 2 years. Planche push-up is a workout that required determination and endurance; one must be well-prepared.

How often should I train?

As a beginner, one must start bits by bits. The goal should be to train at least three days a week and then work your way up to be increasing the number of days and hours spent. But make sure to be aware of your wrists and tendons; start with basics.

Is planche push-up a Chest or a Shoulder exercise?

Planche push-up covers both the exercises and trains our core, legs, arms, upper body too.

Can I train planche push-up every day?

One should not train planche push-ups every day if you are a beginner. However, if you are already familiar with the workout, you can increase the number of days. 

Do pseudo-planche push-up work biceps?

Yes, pseudo-planche push-ups work out the biceps, triceps, deltoids, shoulders, and core. It is an upper-body workout.

Is the Planche worth learning?

Planche is an impressive test of shoulder, arm, wrist, chest, and core strength. It requires months or years to master, but it is worth it. It develops your body strength and balances to a whole new level.

Which one is harder to perform, human flag or planche?

Both the exercises are hard to perform. Planche is more grinding than a human flag since the latter demands an athletic core, whereas planche needs immense arm strength.

Is planche easier on bars?

Bars such as parallettes make performing planche much easier. Beginners should use bars to start training with planche and subsequently the planche push-ups.

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