Unlocking the Secrets of Bodyweight Exercises: 90 Degree Push Up vs Planche

The quest for strength and physique perfection often leads us to explore the world of bodyweight exercises. Two exercises that stand out for their demanding nature and impressive aesthetics are the 90-degree push-up and the planche. Both exercises target the chest, shoulders, and triceps, but they differ significantly in their mechanics and overall difficulty. In this blog post, we’ll dive deep into the 90-degree push-up vs. planche, comparing their benefits, drawbacks, and progressions to help you decide which one fits your fitness goals better.

Understanding the Mechanics: 90 Degree Push Up vs Planche

The 90-degree push-up is a challenging variation of the classic push-up that requires you to lower your body until your elbows form a 90-degree angle. This exercise emphasizes the triceps and chest, while also engaging the shoulders and core for stability.

The planche, on the other hand, is a static hold exercise where you balance your body horizontally with your hands on the ground, supported only by your arms and core. This exercise is incredibly demanding, requiring immense strength and control in the shoulders, chest, and core.

The Benefits of the 90 Degree Push Up

• Increased Triceps Strength: The 90-degree push-up is a fantastic exercise for building powerful triceps. The close grip and deep descent emphasize the triceps, leading to significant hypertrophy.
• Improved Chest Development: The lower position in the 90-degree push-up stretches the chest muscles more effectively than a standard push-up, promoting muscle growth and definition.
• Enhanced Core Stability: Maintaining a stable core is crucial for executing the 90-degree push-up correctly. This exercise strengthens your core muscles, improving overall stability and balance.
• Increased Upper Body Strength: The 90-degree push-up is a compound exercise that engages multiple muscle groups, leading to a significant increase in overall upper body strength.

The Benefits of the Planche

• Unparalleled Shoulder Strength: The planche is the ultimate test of shoulder strength and stability. It requires immense strength in the anterior deltoids, the front part of your shoulders, to hold the position.
• Core Powerhouse: The planche engages your core muscles like no other exercise. It strengthens your rectus abdominis, obliques, and transverse abdominis, leading to a powerful and stable core.
• Improved Body Awareness: The planche requires precise control and coordination, enhancing your body awareness and proprioception.
• Aesthetically Pleasing: The planche is a visually impressive exercise that demonstrates exceptional strength and control.

The Drawbacks of the 90 Degree Push Up

• Limited Range of Motion: The 90-degree push-up has a limited range of motion compared to other push-up variations. This can limit the muscle activation and overall benefit.
• Potential for Wrist Strain: The close grip in the 90-degree push-up can put extra stress on your wrists, increasing the risk of strain or injury.
• Not Suitable for Beginners: The 90-degree push-up is a challenging exercise that requires a solid foundation of strength and technique. It’s not recommended for beginners.

The Drawbacks of the Planche

• Extreme Difficulty: The planche is an incredibly difficult exercise that requires years of dedicated training to master. It’s not suitable for most people, even those with a high level of fitness.
• Risk of Injury: The planche puts significant stress on the shoulders, wrists, and elbows. Improper form or inadequate preparation can lead to injury.
• Time-Consuming: Mastering the planche requires a significant commitment of time and effort. You’ll need to dedicate hours of practice and consistent training to achieve this feat.

Progressions for the 90 Degree Push Up

• Standard Push-Ups: Start with a solid foundation of standard push-ups before attempting the 90-degree variation.
• Negative Push-Ups: Focus on the eccentric portion of the movement by slowly lowering yourself into the 90-degree position.
• Elevated Push-Ups: Use an elevated surface like a bench or box to reduce the difficulty and gradually increase the range of motion.
• Wall Push-Ups: Start with wall push-ups to build strength and technique before progressing to more challenging variations.

Progressions for the Planche

• Planche Lean: Start by leaning forward against a wall and gradually increase your lean until you can hold it for a few seconds.
• Tuck Planche: Perform a planche with your knees tucked towards your chest, reducing the leverage and making it easier.
• Negative Planche: Slowly lower yourself into the planche position from a supported position.
• Planche Push-Ups: Perform a push-up from the planche position, building strength and control.

Choosing the Right Exercise for You

The choice between the 90-degree push-up and the planche depends on your fitness level, goals, and preferences. If you’re looking for a challenging exercise to build strength and muscle in your triceps and chest, the 90-degree push-up is an excellent option. However, if you’re seeking the ultimate test of shoulder strength and stability, the planche is a worthwhile goal to pursue.

Mastering the 90 Degree Push Up and Planche: A Final Thought

Both the 90-degree push-up and the planche are demanding exercises that require dedication and consistent training. Mastering these exercises takes time and effort, but the rewards are well worth it. Remember to prioritize proper form and safety, and gradually progress through the progressions to avoid injury.

Answers to Your Most Common Questions

Q: Can I do the 90-degree push-up if I’m a beginner?

A: The 90-degree push-up is not recommended for beginners. Start with standard push-ups and gradually progress to more challenging variations.

Q: How long does it take to learn the planche?

A: Mastering the planche can take months or even years of dedicated training. It depends on your natural strength, training consistency, and progression plan.

Q: What are some good alternatives to the planche?

A: Some alternative exercises that target similar muscle groups include handstand push-ups, front lever, and planche leans.

Q: Can I do the 90-degree push-up and planche at the same time?

A: It’s possible to train for both exercises simultaneously, but it’s important to prioritize safety and avoid overtraining. Start with one exercise and gradually incorporate the other as you progress.

Q: Is it necessary to have special equipment for these exercises?

A: Both the 90-degree push-up and planche can be performed without any special equipment. However, you can use gymnastic rings or parallettes to improve your grip and stability.