How to: Planche Press

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3 years ago

Before we go "diving" into planches, here we work towards perfect movement from the beginning.  We all start somewhere, and it's time to gain full control of our bodies. Always warm up, then stretch lightly.  Start with simple wall push ups to warm up before doing any heavy sets.  Worry about training the body to learn movements, not try to work yourself so hard, that you dread the next workout.  Try to finish your work feeling energized, not drained.  This way, you will be motivated to work!

Dive Bombers work pectorals, triceps, deltoids, core This modified “Push Up” incorporates the Surya Namaskar (or “Sun Salutation”) yoga posture. It will blast your chest, triceps and shoulders like nothing you would find in a gym, as well as increase your spine flexibility and strengthen your core. With your legs straight and feet spread a few inches apart, bend over at the waist and put your hands on the ground, about three to four feet in front of your toes as you would for Classic Push Ups. But instead of beginning with your body in a straight line above the ground like a Classic Push Up, push your butt as far as possible into the air, keeping your arms straight and in a line with your back.

Our next exercise is not something to take lightly, Push Offs are for pectorals, shoulders, triceps. Great for developing power! If they seem too easy for you, then begin lowering your position. Stand in front of an elevated surface, such as a sturdy desk, mantle, or windowsill. Then fall forward catching yourself on the surface with your hands, palms down. Lower yourself in a CONTROLLED manner until the surface is touching your lower chest. Push yourself up as quickly as possible, pushing off the surface with enough force to bring yourself back up to the standing position WITHOUTH ever bending at the waist.

 

Semi-Planche Push Up will exhaust the entire upper body with special focus on the chest, shoulders, triceps and core (Not recommended) This is just fore entertainment purposes, and to motivate my new followers to tune in. This is what we are working towards in our push up progressions, not only single hand push ups. Make sure you’re properly warmed-up before doing this exercise. Lie flat on your stomach, your toes pointed on the ground, and place your hands, palms down, near your waist so that your fingers are pointing back toward your toes. Push yourself up until your arms are straight. Only your hands and the tips of your toes should be touching the ground. The key here is to lean forward as much as possible, bending slightly at the waist but keeping your back straight. Your toes will slide forward a couple inches as you execute this movement so you may want to wear socks or shoes to protect your feet. Then lower your torso back to the ground in a controlled manner. 

We will be working up towards full PLANCHE push ups, but not with out several weeks of building a base.  If you rush to the end goal, you will miss all the powerful gains you would gain by progressing the body with new "SUPPORTS".  It is not important to look the part, but to be in full control of the movement takes practice of lesser movements to ready the shoulders, triceps, abs, and mind. 

Link to my pictures and blog here for better descriptions: https://www.publish0x.com/calisthenics-for-crypto/whats-a-planche-push-up-xqkgdvw

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