An advanced calisthenics pushing exercise performed while the body is held horizontally on the hands. It demands exceptional shoulder, chest, triceps, core, and straight-arm strength.
Begin in a plank position with your hands placed shoulder-width apart on the ground.
Shift your weight forward onto your hands, lifting your feet off the ground.
Engage your core and maintain a straight line from head to toe, keeping your body parallel to the ground.
Lower your body by bending your elbows while maintaining the planche position.
Push back up to the starting position without losing form.
Repeat for the desired number of repetitions.
Ensure your wrists are strong and flexible to handle the pressure of this exercise.
Focus on engaging your core to maintain balance and stability throughout the movement.
Practice with progressions like tuck planche or straddle planche if you're not yet able to perform a full planche push-up.
Keep your elbows close to your body to maximize tricep engagement and maintain control.
Breath steadily and evenly to help maintain focus and endurance during the exercise.
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