Push Your Limits: The Surprising Differences Between Planche Push-Up and One-Arm Push-Up

Are you looking to conquer the ultimate upper body strength exercises? The planche push up and one arm push up are two of the most challenging and impressive feats of strength, demanding incredible strength, stability, and control. But which one reigns supreme? This article will delve into the intricacies of each exercise, comparing their mechanics, benefits, and progressions to help you decide which one is right for your fitness goals.

Understanding the Planche Push Up

The planche push up is a highly advanced bodyweight exercise that requires immense strength throughout the entire upper body, particularly in the shoulders, chest, and triceps. It involves performing a push up while maintaining a horizontal plank position with the body elevated off the ground.

Mechanics:

• Starting Position: The planche push up begins in a plank position, with the hands shoulder-width apart and the body held in a straight line from head to heels. The body should be elevated off the ground, with only the palms of the hands contacting the surface.
• Descending Phase: Slowly lower the body towards the ground, maintaining a straight plank position. The elbows should be kept close to the body and the shoulders should remain stable.
• Ascending Phase: Push back up to the starting position, maintaining the plank throughout the movement.

Understanding the One Arm Push Up

The one arm push up is a highly demanding exercise that tests your unilateral strength and stability. It involves performing a push up while supporting your entire body weight on a single arm.

Mechanics:

• Starting Position: Begin in a push-up position with your hands shoulder-width apart. Extend one arm straight out in front of you, with your body balanced on the other arm.
• Descending Phase: Slowly lower your body towards the ground, maintaining a straight line from head to heels. Keep your core engaged and your elbow close to your body.
• Ascending Phase: Push back up to the starting position, maintaining stability and control throughout the movement.

Comparing the Exercises: Strength Demands

The planche push up and one arm push up both require immense strength, but they target different muscle groups with varying degrees of emphasis.

Planche Push Up:

• Shoulder Strength: The planche push up heavily emphasizes shoulder strength, particularly in the anterior deltoid and rotator cuff muscles.
• Chest Strength: The chest muscles, specifically the pectoralis major and minor, play a crucial role in maintaining the horizontal plank position and pushing the body back up.
• Triceps Strength: The triceps muscles are responsible for extending the elbows and contributing to the overall pushing motion.
• Core Strength: A strong core is essential for maintaining stability and preventing the body from sagging during the exercise.

One Arm Push Up:

• Unilateral Strength: The one arm push up primarily targets unilateral strength, meaning the ability to generate force with one side of the body at a time. This is essential for activities like swimming, tennis, and many other sports.
• Shoulder Stability: The one arm push up demands significant shoulder stability, as it requires the shoulder joint to withstand the entire weight of the body on one side.
• Triceps Strength: The triceps are heavily engaged in the one arm push up, as they are responsible for extending the elbow and pushing the body back up.
• Core Strength: A strong core is vital for maintaining stability and preventing the body from twisting or rotating during the exercise.

Progressions: Building Up to the Ultimate Challenge

Both the planche push up and one arm push up require a significant amount of strength and training. Building up to these exercises safely and effectively requires a gradual progression through easier variations.

Planche Push Up Progressions:

• Wall Planche: Start by practicing the planche position against a wall, gradually reducing your distance from the wall as you gain strength.
• Elevated Planche: Perform planche push ups with your hands elevated on a bench or other stable surface. Gradually lower the height of the surface as you progress.
• Negative Planche Push Up: Lower yourself slowly from the top position of the planche push up, focusing on maintaining a straight plank throughout the descent.
• Planche Lean: Hold the planche position for increasing durations, gradually building your endurance and strength.

One Arm Push Up Progressions:

• Wall Push Up: Start by practicing push ups against a wall, gradually reducing your distance from the wall as you gain strength.
• Elevated One Arm Push Up: Perform one arm push ups with your hands elevated on a bench or other stable surface. Gradually lower the height of the surface as you progress.
• Assisted One Arm Push Up: Use a band or spotter to assist you in performing the one arm push up, gradually reducing the assistance as you gain strength.
• Negative One Arm Push Up: Lower yourself slowly from the top position of the one arm push up, focusing on maintaining a straight line throughout the descent.

Which Exercise is Right for You?

The choice between the planche push up and one arm push up depends on your individual goals and preferences.

Planche Push Up:

• Benefits: Develops incredible upper body strength, particularly in the shoulders, chest, and triceps. Improves core stability and overall body control.
• Best for: Individuals seeking to develop advanced upper body strength and improve overall body control.

One Arm Push Up:

• Benefits: Enhances unilateral strength and shoulder stability. Improves core strength and coordination.
• Best for: Individuals seeking to improve their unilateral strength, shoulder stability, and overall body control.

Beyond Strength: The Mental Challenge

Both the planche push up and one arm push up are not only physically demanding but also mentally challenging. They require a high level of focus, determination, and perseverance. Overcoming the mental barriers and pushing yourself to new limits can be incredibly rewarding.

Reaching New Heights: The Journey of Mastery

The journey to mastering the planche push up or one arm push up is a long and challenging one. It requires consistency, dedication, and a willingness to push your limits. But the rewards are immense, both physically and mentally.

Final Thoughts: Embracing the Challenge

The planche push up and one arm push up are two of the most challenging and rewarding exercises you can perform. They demand incredible strength, stability, and control, pushing you to your physical and mental limits. Whether you choose to conquer the planche push up or the one arm push up, the journey of mastery will be incredibly fulfilling.

Information You Need to Know

Q: What are some common mistakes to avoid when performing these exercises?

A: Common mistakes include:

• Sagging in the middle: Maintaining a straight plank position is crucial.
• Elbows flaring out: Keep your elbows close to your body for optimal stability and leverage.
• Loss of core engagement: Engage your core throughout the entire movement to maintain stability and prevent injury.

Q: How often should I train for these exercises?

A: Start with 2-3 sessions per week, focusing on proper form and gradually increasing the intensity and volume as you progress.

Q: What are some other exercises that can help me build strength for these movements?

A: Include exercises like push ups, dips, handstand push ups, and core strengthening exercises like planks and hollow holds.

Q: Can I use equipment to assist me in performing these exercises?

A: Yes, using bands or spotters can be helpful during the early stages of progression. As you gain strength, you can gradually reduce the assistance.