How to Do a Planche Push Up
A planche push-up is extremely difficult to master because it involves lifting the torso and legs off the ground with only the arms supporting the body. It requires enormous upper body strength to be able to lift your lower body and it can take several months of intense training and practice to achieve. The key to mastering this technique is to start out slow and progressively develop the strength necessary to performing a full planche.
Instructions
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Start by doing a pseudo planche push-up. Lie flat on your stomach with your legs about shoulder-width apart. Position your hands very low near your hips with palms pressed to the floor, and make sure your elbows are tucked in close to your body.
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Place the front of your feet flat against the ground with toes pointed instead of tucking your toes under as you would do in a basic push-up.
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Using your arms, lift and lower your chest while keeping your back perfectly straight, as you would during a regular push-up. Keep your feet flat against the ground. Try not to put any weight on them. Your feet will slide a few inches forward as you raise and lower your chest.
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Practice doing the pseudo planche until you develop enough arm and upper-body strength to progress to a full planche.
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To do a full planche, raise your torso as you would in a pseudo planche but also lift your legs off the ground about 6 inches. Try to hold this position for a few seconds before lowering your legs. If you can keep your legs raised while lowering and lifting your entire body, you have done a full planche push-up. Check out the video tutorial in the Resources section for a visual guide to doing a planche push-up.
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Tips & Warnings
Use push-up bars if you experience pain in your wrists. Some people have found that performing a planche push-up on their knuckles also decreases pain in the wrists. Consult a fitness professional to help you progress toward your goal. A fitness expert will also help you minimize risk of injury.
Be careful not to hurt yourself as you attempt a planche push-up. Remember that it takes even seasoned athletes months to master this technique.
