Push Up vs Planche: Which is the Ultimate Upper Body Workout?

Are you looking to take your upper body strength to the next level? The push-up and planche are two incredibly challenging bodyweight exercises that can help you achieve incredible results. But which one is better for you? This blog post will delve into the intricacies of the push up vs planche debate, exploring their benefits, challenges, and how to incorporate them into your fitness routine.

Understanding the Basics: Push Up vs Planche

Both the push up and planche are bodyweight exercises that target the chest, shoulders, and triceps. However, their execution and the muscles they emphasize differ significantly.

The Push Up:

• Execution: Starting in a plank position with hands shoulder-width apart, lower your chest towards the ground until your chest touches or nearly touches the floor. Push back up to the starting position.
• Muscles Worked: Primarily targets the chest, triceps, and front deltoids. Also engages the core, back, and shoulders for stability.
• Variations: Numerous variations exist, including close-grip, wide-grip, decline, incline, and plyometric push-ups, allowing for progressive overload.

The Planche:

• Execution: A static hold where you balance your body horizontally with your hands shoulder-width apart on the ground, your body straight from head to toe.
• Muscles Worked: Primarily targets the shoulders, triceps, and core. It also heavily engages the lats, forearms, and wrists.
• Variations: The planche can be progressed through various stages, including the tuck planche, advanced tuck planche, and full planche.

Push Up vs Planche: Benefits

Push Up Benefits:

• Accessibility: Push-ups are relatively easy to learn and can be performed anywhere without equipment.
• Versatility: Numerous variations allow for progressive overload and targeting specific muscle groups.
• Strength and Endurance: Push-ups build strength and muscle mass in the chest, shoulders, and triceps while also improving muscular endurance.
• Core Engagement: The push-up requires core stability throughout the movement, strengthening the abdominal muscles.

Planche Benefits:

• Ultimate Upper Body Strength: The planche is a true test of upper body strength and requires incredible shoulder and core stability.
• Functional Strength: The planche translates to real-life activities like pushing open doors, lifting heavy objects, and improving overall body control.
• Muscle Hypertrophy: The planche’s demanding nature can lead to significant muscle growth, particularly in the shoulders and triceps.
• Improved Posture: The planche helps strengthen the muscles responsible for maintaining good posture, reducing the risk of back pain and injuries.

Push Up vs Planche: Challenges

Push Up Challenges:

• Limited Progression: While variations exist, the push-up might not be challenging enough for advanced lifters.
• Limited Muscle Engagement: Compared to the planche, the push-up engages fewer muscles, potentially limiting overall muscle growth.

Planche Challenges:

• Difficulty: The planche is incredibly difficult and requires significant strength, stability, and flexibility.
• Time Commitment: Mastering the planche can take months or even years of consistent training.
• Risk of Injury: Improper form or pushing too hard can lead to shoulder or wrist injuries.

Choosing the Right Exercise for You

The best exercise for you depends on your individual fitness goals, experience level, and preferences.

Choose the push-up if:

• You’re a beginner or intermediate lifter.
• You want a versatile exercise with numerous variations.
• You’re looking for a quick and effective way to build upper body strength and endurance.

Choose the planche if:

• You’re an advanced lifter looking for a challenging exercise.
• You’re interested in developing exceptional upper body strength and stability.
• You’re willing to invest time and effort into mastering a difficult skill.

Incorporating Push Ups and Planches into Your Routine

Push Up Training:

• Frequency: Perform push-ups 2-3 times per week.
• Sets and Reps: Start with 3 sets of 10-12 repetitions and gradually increase the volume as you get stronger.
• Progression: Use variations like close-grip, wide-grip, decline, incline, and plyometric push-ups to challenge yourself.

Planche Training:

• Frequency: Train planche progressions 2-3 times per week.
• Sets and Reps: Focus on holding each planche progression for as long as possible, gradually increasing the hold time.
• Progression: Start with the tuck planche and work your way up to the advanced tuck planche and full planche.

Beyond the Basics: Advanced Techniques and Tips

Push Up Tips:

• Focus on Form: Maintain a straight line from head to toe throughout the movement.
• Engage the Core: Keep your core tight to avoid sagging in the middle.
• Control the Movement: Lower yourself slowly and push back up explosively.

Planche Tips:

• Build Strength: Focus on exercises that strengthen the shoulders, triceps, and core, such as handstands, shoulder presses, and planks.
• Develop Flexibility: Improve your shoulder and wrist flexibility to achieve the correct planche position.
• Practice Regularly: Consistency is key to mastering the planche.

The Verdict: Push Up vs Planche

Both the push-up and planche are excellent exercises for building upper body strength and muscle mass. The push-up is more accessible and versatile, while the planche is a more challenging and rewarding exercise for advanced lifters. Ultimately, the best exercise for you depends on your individual goals, experience level, and preferences.

Mastering the Push Up and Planche: A Journey of Strength

Whether you choose the push-up or planche, remember that consistency, proper form, and gradual progression are key to achieving your fitness goals. Embrace the challenge, enjoy the journey, and witness the incredible transformation in your upper body strength and physique.

Quick Answers to Your FAQs

Q: Can I learn the planche without being able to do a push up?

A: While the planche requires a high level of strength, it’s not strictly necessary to be able to do a push-up to start learning planche progressions. Focus on building your shoulder and core strength through exercises like handstands, shoulder presses, and planks.

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

A: Mastering the planche can take months or even years of consistent training. It depends on your starting strength, training frequency, and dedication.

Q: Is the planche safe for everyone?

A: The planche can be risky if not performed with proper form and adequate strength. It’s crucial to work your way up gradually, avoid pushing too hard, and listen to your body. Consult with a qualified fitness professional if you have any concerns.

Q: Can I incorporate both push-ups and planche progressions into my routine?

A: Absolutely! You can incorporate both push-ups and planche progressions into your routine to target different muscle groups and challenge yourself in various ways. However, ensure you prioritize proper form and recovery to avoid overtraining.