Full Planche Push-Up
Schritt für Schritt
So geht’s
- Once you've mastered the tuck planche, progress to a straddle planche by slowly extending your legs out to the sides while keeping them parallel to the ground. Maintain a strong core and keep your body in a straight line from your head to your toes.
- When you're able to hold the straddle planche position, move on to the full planche by bringing your legs together, again keeping your body in a straight line from head to toes.
- Now that you're in the full planche position, perform a push-up by bending your elbows and lowering your body towards the ground while keeping your body parallel to the floor.
- Push your body back up to the full planche
Überblick
Über diese Übung
The Full Planche Push-Up is a challenging bodyweight exercise that targets a wide range of muscle groups, including the arms, shoulders, chest, and core, offering comprehensive strength and balance enhancement. It is ideal for advanced fitness enthusiasts and athletes, particularly those involved in gymnastics or calisthenics, due to its high difficulty level and requirement for substantial upper body strength. Individuals may opt for this exercise to boost their functional fitness, improve body control, and achieve a highly toned and muscular physique.
Coaching-Hinweise
Technik-Tipps
Full Planche Push-Ups are an advanced exercise and require significant strength and balance. Start with easier variations, such as the tuck planche push-up or the straddle planche push-up, and gradually progress to the full version. Trying to rush into the full planche push-up without proper preparation can result in strain or injury.
The core plays a crucial role in stabilizing your body during the full planche push-up. Engage your core muscles throughout the exercise to maintain balance and control.