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The Forgotten Planche Exercise — Key Takeaways

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The Forgotten Planche Exercise

Daniel Vadnal2mJun 5, 2026

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Mechanical advantage planche push-ups (MAPU) solve the uneven difficulty curve of standard planche push-ups by starting in tuck at the top and lowering into straddle at the bottom, building bent-arm strength across the full range needed for 90-degree push-ups.

Key takeaways

Sliding MAPU on slippery surface is the entry point: offloads weight, removes balance complexity

Sliding MAPU on slippery surface is the entry point: offloads weight, removes balance complexity

  • Leg contact offloads bodyweight, reducing intensity while slippery surface evens tension through range.
  • Added stability lets beginners build strength without fighting balance — isolates the strength deficit.

Pause isometric at bottom + explosive concentric maximizes bent-arm planche strength gains

Pause isometric at bottom + explosive concentric maximizes bent-arm planche strength gains

  • Bottom pause increases time under tension and optimizes muscle activation at the weakest position.
  • Explosive push on concentric builds power production where the strength curve becomes more favorable.

MAPU overloads bent-arm planche by matching band resistance to strength curve

MAPU overloads bent-arm planche by matching band resistance to strength curve

  • Anchoring band vertically counters its own assistance as it stretches, evening difficulty across full ROM.
  • Moving from easier to harder posture simultaneously offsets band slack — no dead zones in the rep.

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In this video

  1. 1mWhat MAPU Is and Why It Works
  2. 1mEquipment Choice and Movement Standards
  3. 1mBeginner Progression: Sliding
  4. 2mIntermediate Progression: Band Assistance and Tempo
  5. 2mFull Bodyweight Stage and Long-Term Payoff

“Always pause at the bottom with an isometric hold to increase time under tension, optimize muscle activation, and create consistency.”

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