Bodyweight Fingertip Full Planche Push Up

Instructions for proper form

1. Start in a prone position with your hands positioned shoulder-width apart, using only your fingertips. 2. Engage your core, and lift your body off the ground, balancing on your fingertips and toes. 3. Keep your body straight from head to heels. 4. Slowly lower your chest towards the ground while maintaining control, then push back up to the starting position. Aim for a smooth motion, and keep your elbows close to your body. 5. Hold the push-up at the bottom position for a brief second before pushing back up for added isometric training.

Common mistakes to avoid

1. Letting your hips sag or your back arch excessively; maintain a straight line from your head to your heels. 2. Flaring elbows out too widely; keep them close to your sides. 3. Bouncing or rushing through the movements; maintain control and a steady rhythm. 4. Lack of core engagement; ensure your core is tight to help stabilize your body.

Benefits

Specific benefits of the exercise

1. Builds immense upper body strength, particularly in the chest, shoulders, and triceps. 2. Enhances balance and coordination due to the challenging nature of the stability required. 3. Develops core strength as you need to maintain a stable position throughout the exercise.

Expected results and timeframe

With consistent practice (3-4 sessions per week), significant strength increases and muscle definition can be expected in 6-12 weeks. Mastery of the movement may take longer depending on individual strength levels and training experience..

Who this exercise is best for

This exercise is best suited for advanced trainees or seasoned calisthenics practitioners looking to enhance their upper body strength and stability. Those who have experience with basic push-ups and are seeking more challenging variations will benefit greatly.

Scientific studies supporting its effectiveness

Studies have shown that compound movements like push-ups activate multiple muscle groups simultaneously, effectively improving strength and muscle hypertrophy. Isometric holds are also known to improve strength and stability throughout a range of motion.

Variations

Beginner modifications

1. Standard Push-Up: Begin with regular push-ups on the floor. 2. Knee Push-Ups: Perform push-ups with knees on the ground to reduce difficulty. 3. Elevated Push-Ups: Place your hands on an elevated surface to make push-ups easier.

Advanced progressions

1. One-Arm Fingertip Push-Up: Perform the exercise with one arm on the ground for added intensity. 2. Planche Push-Up: Aim to perform push-ups while keeping the legs elevated off the ground for a full planche experience. 3. Weighted Fingertip Push-Ups: Incorporate weights to increase resistance while performing the exercise.

Integrations

Complementary exercises

1. Dips: For additional triceps and chest work. 2. Handstand Push-Ups: To further develop shoulder strength. 3. Plank Variations: To enhance core stability.

Super set recommendations

Pair with exercises like dips or overhead presses to work the chest, shoulders, and triceps synergistically.

Sample workout routines

1. Warm-up: Dynamic stretches. 2. Super Set: Bodyweight Fingertip Full Planche Push-Up (3 sets of 6-10 reps) with Dips (3 sets of 8-12 reps). 3. Accessory Work: Handstand Push-Ups (3 sets of 4-8 reps) and Plank Holds (3 sets of 30-60 seconds) for core stability.

Exercise combinations

Combine with fundamental push-up variations and core stabilization exercises to provide a comprehensive upper body workout routine.

Best time to do this exercise in your workout

This exercise is best performed towards the middle or end of your workout after warm-ups and initial compound movements for maximum strength output, when your muscles are adequately prepped but still have energy.