Planche Push Up Progression

Muscles worked

Chest
Front Shoulder
Tricep

Form Cues

Start in a planche position with hands slightly wider than shoulder-width apart
Push through the hands and lift the feet off the ground, keeping the body in a horizontal position
Engage the core and glutes to maintain a straight line from head to heels
Keep the elbows close to the body as you lower into the bent arm planche position
Push back up into the straight arm planche
Repeat, focusing on maintaining proper form throughout the movement

Progressions

01
Pseudo Planche Push Ups
- Start in a plank position with hands shoulder-width apart
- Round the upper back, protract and depress the shoulder blades
- Now lean forward with straight arms
- Keep the core engaged and body in one extended line
- Lower your body by bending the elbows, keeping them close to the body
- Your hands should be moving to the lower abs/ hips
- Push back up to the starting position, fully extending the arms
- Keep the neck in a neutral position
- Avoid leaning back
02
Elevated Pseudo Planche Push Ups
- Start in a plank position with hands shoulder-width apart
- Place the feet on a knee high elevation
- Round the upper back, protract and depress the shoulder blades
- Now lean forward with straight arms
- Keep the core engaged and body in one extended line
- Lower your body by bending the elbows, keeping them close to the body
- Your hands should be moving to the lower abs/ hips
- Push back up to the starting position, fully extending the arms
- Keep the neck in a neutral position
- Avoid leaning back
03
Negative Tucked Planche Push Ups
- Start in a support on the bars
- Protract and depress the shoulders
- Round the upper back, pull the legs in and raise the hip to get into a tuck planche
- Maintain the legs in the tuck the whole time
- Lower down slowly, keeping shoulders and hips levelled
- Pause briefly
- Push back up to full elbow extension and hold for a second at the top
- Leave the position and reenter the starting position for the next negative rep
04
Tucked Planche Push Ups
- Start in a support on the bars
- Protract and depress the shoulders
- Round the upper back, pull the legs in and raise the hip to get into a tuck planche
- Maintain the legs in the tuck the whole time
- Lower down slowly, keeping shoulders and hips levelled
- Pause briefly
- Push back up to full elbow extension and hold for a second at the top
05
Negative Adv. Tucked Planche Push Ups
- Start in a support on the bars
- Protract and depress the shoulders
- Round the upper back, pull the legs in and raise the hip to get into a advanced tuck planche
- Maintain the legs in the tuck the whole time by keeping the hips at 90°
- Lower down slowly, keeping shoulders and hips levelled
- Pause briefly
- Leave the position and reenter the starting position for the next negative rep
06
Adv. Tucked Planche Push Ups
- Start in a support on the bars
- Protract and depress the shoulders
- Round the upper back, pull the legs in and raise the hip to get into a advanced tuck planche
- Maintain the legs in the tuck the whole time by keeping the hips at 90°
- Lower down slowly, keeping shoulders and hips levelled
- Pause briefly
- Push back up to full elbow extension and hold for a second at the top
07
Negative Super Adv. Tucked Planche Push Ups
- Start in a support on the bars
- Protract and depress the shoulders
- Round the upper back, pull the legs in slightly and raise the hip to get into a super advanced planche position
- Maintain the legs in the position the whole time
- Lower down slowly, keeping shoulders and hips levelled
- Pause briefly
- Make sure to maintain the extended hip the whole time, avoid piking
- Leave the position and reenter the starting position for the next negative rep
08
Super Adv. Tucked Planche Push Ups
- Start in a support on the bars
- Protract and depress the shoulders
- Round the upper back, pull the legs in slightly and raise the hip to get into a super advanced planche position
- Maintain the legs in the position the whole time
- Lower down slowly, keeping shoulders and hips levelled
- Pause briefly
- Make sure to maintain the extended hip the whole time, avoid piking
- Push back up to full elbow extension and hold for a second at the top
09
Negative Straddle Planche Push Ups
- Start in a support on the bars
- Protract and depress the shoulders
- Round the upper back, pull the legs in and raise the hip to get into a straddle planche
- Maintain the legs in the straddle the whole time
- Lower down slowly, keeping shoulders and hips levelled
- Pause briefly
- Make sure to maintain the extended hip the whole time, avoid piking
- Leave the position and reenter the starting position for the next negative rep
10
Straddle Planche Push Ups
- Start in a support on the bars
- Protract and depress the shoulders
- Round the upper back, pull the legs in and raise the hip to get into a straddle planche
- Maintain the legs in the straddle the whole time
- Lower down slowly, keeping shoulders and hips levelled
- Pause briefly
- Make sure to maintain the extended hip the whole time, avoid piking
- Push back up to full elbow extension and hold for a second at the top
11
Negative Planche Push Ups
- Start in a support on the bars
- Protract and depress the shoulders
- Round the upper back, pull the legs in and raise the hip to get into a full planche
- Maintain the legs in the full extension the whole time
- Lower down slowly, keeping shoulders and hips levelled
- Pause briefly
- Make sure to maintain the extended hip the whole time, avoid piking
- Leave the position and reenter the starting position for the next negative rep
12
Planche Push Ups
- Start in a support on the bars
- Protract and depress the shoulders
- Round the upper back, pull the legs in and raise the hip to get into a full planche
- Maintain the legs in the full extension the whole time
- Lower down slowly, keeping shoulders and hips levelled
- Pause briefly
- Make sure to maintain the extended hip the whole time, avoid piking
- Push back up to full elbow extension and hold for a second at the top

Common mistakes

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