Bodyweight Two Finger Full Planche Push Up

Instructions for proper form

1. Begin in a prone position with your body straight and hands positioned palms down and fingers extended, with two fingers (typically the index and middle) on the ground. 2. Engage your core and squeeze your glutes to maintain a straight line from head to heels. 3. Shift your weight forward, balancing on your fingers, and lower your chest towards the ground while keeping elbows close to your torso. 4. Press back up by extending your elbows, returning to the starting position. 5. Ensure to keep your back straight and avoid sagging hips throughout the movement.

Common mistakes to avoid

Common mistakes include sagging hips, flaring elbows, improper finger placement, and using momentum instead of strength. Ensure that your body remains in a straight line and that you are controlling the movement throughout.

Benefits

Specific benefits of the exercise

The Bodyweight Two Finger Full Planche Push Up builds incredible upper body strength, enhances pectoral muscle development, improves core stability, and increases grip strength.

Expected results and timeframe

With consistent training and practice, you can expect to see improvements in strength and control over your body within 8 to 12 weeks, depending on your current fitness level..

Who this exercise is best for

This exercise is best for advanced fitness enthusiasts looking to enhance their strength training routine, gymnasts, and individuals interested in calisthenics or bodyweight training.

Scientific studies supporting its effectiveness

Studies on bodyweight training highlight its effectiveness in improving strength and muscle activation, particularly in the upper body, making it suitable for developing functional strength. Research indicates that exercises requiring isometric holds, like the planche push-up, can lead to significant increases in muscular endurance and stability.

Variations

Beginner modifications

Beginner modifications include performing standard push-ups, incline push-ups, or knee push-ups while gradually increasing difficulty as strength improves.

Advanced progressions

Advanced progressions can include one-arm planche push-ups, planche push-ups on parallettes, or adding weighted vests for increased resistance.

Integrations

Complementary exercises

Complementary exercises include dips, wide-grip push-ups, and front lever holds to further enhance upper body strength and stability.

Super set recommendations

Super set the Bodyweight Two Finger Full Planche Push Up with exercises like tricep dips or pull-ups to maximize upper body strength work.

Sample workout routines

Sample workout routine could be: 1. 3 sets of 5-10 Bodyweight Two Finger Full Planche Push Ups, 2. 3 sets of 10-15 tricep dips, 3. 3 sets of 8-12 wide-grip pull-ups.

Exercise combinations

Combine with core-focused exercises such as planche holds or L-sits to enhance overall upper body and core strength.

Best time to do this exercise in your workout

This exercise is best performed towards the end of your workout after your muscles are warmed up and adequately fatigued, primarily when focusing on upper body strength training.