Full Planche Push-Up

Setup

1. 01Place the hands on the floor or parallettes with fingers pointing slightly outward or back.
2. 02Lean the shoulders far forward past the hands.
3. 03Lift both legs into a full planche with the body parallel to the floor.
4. 04Lock the core and squeeze the glutes to hold the body line rigid.

Execution

1. 01Hold the full planche position with elbows locked.
2. 02Bend the elbows and lower the whole body as one rigid unit.
3. 03Keep the forward lean so the feet stay off the floor.
4. 04Press back up to straight arms without the hips or feet dropping.

Checkpoints

• -Feet never touch the floor at any point in the rep.
• -Body stays parallel to the floor as one line from head to toes.
• -Shoulders stay well in front of the hands throughout.
• -Scapulae stay protracted, pushing the floor away.

Common mistakes

• -Losing the forward lean and letting the feet sink.
• -Piking the hips to make the press easier.
• -Attempting reps before owning a solid full planche hold.
• -Cutting the descent to a token elbow bend.