10 Best Full Planche Push-up Alternatives for Chest Strength

The Full Planche Push-up is done lying face down. Ranked closest by our scoring: the Superman Push-up, the Plyo Push-up and the Clap Push Up.

Full Planche Push-upWatch the Full Planche Push-up

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Full Planche Push-up

The steps for the Full Planche Push-up itself, so you can judge how close each substitute below really is.

Pectorals, with shoulders, triceps, core · Bodyweight · Advanced · Compound

  1. Start in a push-up position with your hands placed slightly wider than shoulder-width apart.
  2. Engage your core and lower your body down towards the ground, keeping your elbows close to your sides.
  3. As you lower yourself, lean your body forward and lift your feet off the ground, balancing on your hands.
  4. Continue to lower your body until your chest is just above the ground.
  5. Push through your hands and extend your arms to lift your body back up to the starting position.
  6. Maintain a straight line from your head to your heels throughout the movement.
  7. Repeat for the desired number of repetitions.

The 10 Best Full Planche Push-up Alternatives

10 substitutes, ranked by how closely each one matches the Full Planche Push-up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Superman Push-upPlay demonstration

    1. Superman Push-up

    94% match

    Pectorals · Advanced · Compound

    It uses the same equipment and still works the pectorals.

    • Bodyweight
    How to perform it
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
    3. As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
    4. Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
    5. Repeat the movement, this time lifting your left arm and right leg.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Full Planche Push-up
    • Primary muscle: pectorals, the same as the Full Planche Push-up
    • Equipment: bodyweight only, the same as the Full Planche Push-up
    • Body position: lying face down, the same as the Full Planche Push-up
  2. Plyo Push-up

    2. Plyo Push-up

    93% match

    Pectorals · Advanced · Compound

    Pick this when you want to work the pectorals with less balance to manage.

    • Bodyweight
    How to perform it
    1. Move into a prone position on the floor, supporting your weight on your hands and toes.
    2. Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
    3. Descend by flexing at the elbow, lowering your chest towards the ground.
    4. At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground.
    5. Return to the starting position and repeat the exercise.
    6. For added difficulty, add claps into the movement while you are air borne.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Full Planche Push-up
    • Primary muscle: pectorals, the same as the Full Planche Push-up
    • Equipment: bodyweight only, the same as the Full Planche Push-up
    • Body position: lying face down, the same as the Full Planche Push-up
  5. Push-up (On Stability Ball)Play demonstration

    5. Push-up (On Stability Ball)

    90% match

    Pectorals · Intermediate · Compound

    A good swap when you have a stability ball to work with, and it still works the pectorals.

    • Stability-ball
    How to perform it
    1. Place the stability ball on the ground and position yourself facing down with your hands on the ball, shoulder-width apart.
    2. Extend your legs straight out behind you, balancing on your toes.
    3. Engage your core and lower your chest towards the ball by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Full Planche Push-up
    • Primary muscle: pectorals, the same as the Full Planche Push-up
    • Equipment: bodyweight only, the same as the Full Planche Push-up
    • Body position: lying face down, the same as the Full Planche Push-up

Why You Might Need a Full Planche Push-up Alternative

Athletes substitute Full Planche Push-ups for several reasons: the exercise demands extreme shoulder and scapular strength, creates high wrist and anterior chain stress, and requires long-term balance skill. Safer options let you reduce horizontal lever length (use incline or knee variations), isolate pectoral drive (archer or single-arm progressions), or emphasize scapular protraction (planche leans and tuck planche). Use cues like keeping elbows at ~30–45° to target the pecs, and maintain a hollow-body line to protect the low back. These alternatives let you overload the chest and train stabilizers while minimizing injury risk.

Full Planche Push-up FAQ

What muscles does Full Planche Push-up work?

The Full Planche Push-up loads the pectorals, anterior deltoids, triceps, and the serratus anterior for scapular protraction. It also demands high isometric tension from the lats and core to hold the horizontal lever.

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