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How to Do Planche Pushups

by
author image Sarka-Jonae Miller
Sarka-Jonae Miller has been a freelance writer and editor since 2003. She was a personal trainer for four years with certifications from AFAA and NASM. Miller also worked at 24 Hour Fitness, LA Fitness and as a mobile trainer. Her career in the fitness industry begin in 2000 as a martial arts, yoga and group exercise instructor. She graduated cum laude from Syracuse University.
How to Do Planche Pushups
Build up to planche pushups with modified pushups. Photo Credit Jupiterimages/Photos.com/Getty Images

The planche pushup is a very challenging exercise that works your pecs, shoulders, arms, legs and core. It takes a long time to learn and requires a proper progression to do safely and with correct form. There are several exercises you need to master first to be able to effectively do a planche pushup.

How to Do a Frog Stand

Step 1

Squat to the floor with your knees bent and your buttocks a few inches above the ground. Place your hands at hip's distance apart, which should be in front of your toes, with your fingers pointing forward. Bend your elbows.

Step 2

Shift your weight forward so that your knees are touching your elbows. Squeeze your elbows with your inner thigh muscles.

Step 3

Raise your heels slowly off the floor and lean onto your arms until your back is parallel to the floor and your feet are in the air. Point your toes so that they are pointing behind you and the tops of your feet are parallel to the floor.

Step 4

Hold the position as long as you can. Stop when you have to and keep working the position until you have reached a total of 60 seconds in the frog stand.

Step 5

Move on to the tuck planche once you can hold the frog stand for 60 seconds continually.

How to Do the Tuck Planche

Step 1

Squat to the floor and place your hands in front of your feet like you did for the frog stand.

Step 2

Shift forward until your weight is mainly on your arms.

Step 3

Lift your feet into the air and pull your knees into your chest. Your body will be parallel to the floor like in the frog stand, but your knees will not rest on your arms.

Step 4

Work up to holding this position for 60 seconds continually.

Step 5

Raise your hips and straighten your spine so that your back is flat. Work on holding this advanced version of the tuck planche for 60 seconds.

Tuck Planche Pushups

Step 1

Assume the tuck planche position with your back flat and your hips at the same height as your shoulders. Use push up bars to get a full range of motion.

Step 2

Bend your elbows and lower your body toward the floor keeping your knees in between the bars.

Step 3

Straighten your arms to raise yourself back up to the starting position.

Planche Pushups

Step 1

Assume a tuck planche position and begin to slowly extend your legs out behind you like a "V."

Step 2

Start with 10 seconds intervals and work up to a full 60 seconds of holding yourself with your legs straight in the air at the same height as your hips and shoulders.

Step 3

Bring your legs together until you can hold a full planche position for 60 seconds.

Step 4

Bend your elbows and lower your body toward the floor to do planche push ups. Keep your body completely straight with a flat back and extended legs.

Step 5

Straighten your arms and push back up to the starting position to do a planche push up.

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