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How to do the exercise
The Assisted Planche Push Up is an advanced calisthenics skill that develops massive shoulder strength, core stability, and full-body control. With the help of a resistance band, the movement becomes more accessible while still being highly demanding. Here’s how to perform the Assisted Planche Push Up correctly:
1. Starting Position
Attach a resistance band of suitable strength around your hips – it should support you but still feel challenging. Place your hands shoulder-width apart on Parallettes to relieve your wrists. Lean forward with straight arms until your wrists are roughly at hip level, keeping your body horizontal and legs together.
2. Lowering Phase
From the forward-lean position, bend your elbows in a controlled manner to lower your body. Keep your elbows close to your torso and maintain a straight, tight body line. Your core and glutes must stay engaged to prevent sagging. The forward lean should remain consistent throughout the push-up.
3. Pushing Back Up
Push powerfully through your palms to extend your elbows and return to the starting position. The resistance band helps to keep your body elevated, but focus on using your shoulders, chest, and triceps to drive the movement. Maintain constant core tension for stability.
4. Reset and Repeat
Lock your arms at the top, reset your body tension, and perform the next rep. Gradually reduce band assistance over time as your strength and control improve, working toward the unassisted Planche Push Up.
Recommended Equipment for Assisted Planche Push Ups
Benefits of the exercise
The Assisted Planche Push Up is ideal for progressing toward the full Planche Push Up and offers several benefits:
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Builds extreme shoulder, chest, and triceps strength
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Improves core stability and body control
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Trains straight-arm strength and elbow resilience
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Safe progression to master one of the hardest calisthenics push-up variations
This makes it a valuable skill progression for advanced athletes and a great accessory movement for developing planche-specific strength and control.
Main muscles used
The Assisted Planche Push Up mainly targets:
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Shoulders (Deltoids)
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Chest (Pectorals)
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Triceps
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Core muscles (abs, obliques, lower back)
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Glutes (to maintain a horizontal body line)
Practicing this exercise ensures balanced strength development and prepares you step by step for the full Planche Push Up.
If you're looking for other calisthenics skills, check out our Youtube video:
Mistakes to avoid
Common mistakes when performing the Assisted Planche Push Up include:
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Using too strong a band: Too much assistance reduces the training effect. Choose a band that challenges you.
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Bending your hips: Keep your body horizontal, avoid piking at the hips.
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Letting elbows flare out: This increases joint stress and reduces stability.
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Neglecting core engagement: Without tension you’ll sag or lose the body line.
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Rushing the movement: Controlled reps build strength and protect your joints.
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Skipping warm-up: This exercise is demanding on elbows and wrists – always prepare properly before training.
Progress by reducing assistance step by step and focusing on clean, controlled repetitions to eventually achieve the full Planche Push Up.
Discover more Exercises
Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:
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