Quick Answer
Planche Push-Up is a advanced strength exercise that targets your chest, shoulders and triceps. It uses a rings. Start in a plank position on the rings, arms fully extended, with rings turned out (palms facing forward).
Video Tutorial
How to Perform the Planche Push-Up
- 1
Start in a plank position on the rings, arms fully extended, with rings turned out (palms facing forward).
- 2
Lean your body forward so shoulders move significantly ahead of your hands.
- 3
Engage your core and maintain a straight body line.
- 4
Lower your body by bending your elbows, keeping them close to your body and maintaining the forward lean.
- 5
Push back up to the starting position, focusing on protracting and depressing your shoulder blades at the top.
- 6
Adjust the degree of forward lean to modify difficulty.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Planche Push-Up isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Planche Push-Up work?
The Planche Push-Up primarily works your chest, shoulders and triceps. Secondary muscles include the abdominals and obliques.
What equipment do I need for the Planche Push-Up?
The Planche Push-Up needs a rings. You can perform it at home or at the gym as long as you have what's listed.
Is the Planche Push-Up suitable for beginners?
The Planche Push-Up is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Planche Push-Up should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Planche Push-Up every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest, shoulders and triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.