Planche push-ups

Planche push-up is an exercise performed with just body weight, which focus primaryly on strength. Exercises mainly 3 muscles: pectorals, triceps and deltoids but there are more muscles involved such as abs and biceps in a less intense way.


Planche push-ups consists in performing a push-up using only hands, while holding feet on air in a planche position.

The body’s center of gravity must be kept over the hands while performing the push-up by leaning forward while the legs are elevated in the air, which requires great strength and a high level of balance.

In this variant, the entire body weight will be lifted.




Primary muscles targeted

Secondary muscle groups

  • Abs
  • Biceps
Planche push-up muscles heatmap
Figure 1. Heatmap of muscles used in Planche push-up.
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How to do a push-up while doing the Planche position

Calisthenics And Street Workout exercises, circuits and progressions.
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