Full Planche Push Up

1. Start in a push-up position with your hands turned slightly inward, placed under your hips.
2. Lean your shoulders forward past your hands and lift your feet off the ground.
3. Balance your entire bodyweight on your hands with your body held parallel to the floor.
4. Brace your core hard and keep your legs and hips in a straight line with your torso.
5. Bend your elbows to lower your chest toward your hands while maintaining the horizontal position.
6. Press through your palms to extend your elbows and return to the top planche position.
7. Keep your shoulders protracted, rounded forward, throughout to stay balanced.
8. Perform reps only within a range you can control without your hips sagging.

Common Mistakes

• Letting the hips sag: Dropping the hips below body line breaks the straight-line position and shifts load off the shoulders. Keep your entire body rigid from shoulders to feet.
• Placing the hands too far forward: Hands positioned ahead of the hips make the balance point unreachable. Keep your hands roughly under your hips before leaning forward.
• Attempting full range before you're ready: Trying a deep planche push up without sufficient shoulder and core strength leads to loss of balance and poor form. Build up with tuck or advanced tuck planche push ups first.
• Losing shoulder protraction: Letting the shoulder blades pinch together instead of staying rounded forward reduces stability in the position. Actively push the floor away to keep your upper back rounded.