(light music)
- What's up, it's Chris Heria.
Welcome to another vlog.
Today I'm gonna be showing you how to full planche
from the very beginning in 10 steps,
staring with the very first progression.
Now the full planche hold is an isometric exercise
where you're holding your entire body weight
with your hands on the ground
and your arms fully locked out.
Pretty much engages all the muscles in your body
as your entire body needs to be tense
and working as a unit
in order to maintain this hold.
But although every muscle in your body will be engaged,
you will be putting the emphasis on
your shoulders, your lats, your biceps,
brachialis, brachioradialis,
your core, lower back,
glutes, and your chest.
But as I mentioned,
you're really gonna need to be flexing
all the muscles in your body
and working them as a unit.
And though it looks like I'm still,
I'm actually applying a tremendous amount of force
to maintain this hold.
And not only does this exercise require
the strength of your muscles,
but it requires the strength of your
tendons and ligaments as well.
Which is why it's gonna be important to train safely
when learning the full planche
as it takes a lot longer for your tendons and your ligaments
to strengthen and recover compared to your muscles.
Now I'm gonna be showing you 10 steps,
and I want you to keep in mind that
every single step is crucial for developing your strength
to moving on to the next step.
So, for example, if you're on step five,
you're gonna need to train
step five, four, three, two, and one
to develop the strength to get to step six.
And you're gonna have to do that for each step
until you reach step 10.
Another thing to keep in mind as
we progress through the steps is that
if you're training a step for the first time,
you wanna train it by doing it every minute on the minute.
And I give a full breakdown on
exactly how to do that in my video,
Do This To Master Your Body Weight.
So check out that video
if you want more of a breakdown
on how to train every minute on the minute.
That's the technique that we're gonna be using
to help us progress to each step.
Now lastly, it's gonna greatly help
if you can already achieve these requirements
before even starting to learn how to full planche.
At least a 10 second L-sit with perfect form,
25 consecutive push ups with perfect form,
and at least 10 consecutive pull ups with perfect form.
Being able to do these requirements
before starting to learn how to full planche
is gonna ensure that not only you're progressing,
but you're gonna progress fast.
as you'll already have a foundation of strength,
and you'll be able to focus on
your technique and your form
versus struggling to hold an exercise
because of your lack of strength.
So if you're able to complete the requirements,
then you're ready to go.
All you need to do is make sure
you download the Heria Pro app
in the App Store or Google Play Store.
Open up to the YouTube workout section,
you're gonna find this routine.
We're ready to get started.
Now this very first progression I'm about to show you
is gonna set the foundation for
the rest of your full planche journey.
When doing full planche
or training for a full planche,
you always need to have your arms locked out.
And this may be a different type of training
than what you're used to,
and relies a lot more on your tendons
and your ligaments as well.
So, first, we're gonna develop our straight arm strength
and it's very important that this is
the first thing you master
'cause if you cannot do this properly,
you're not gonna be able to do
the rest of the progressions properly.
You won't reach the full planche.
So we're gonna be developing our straight arm strength
with dumbbell straight arm flys.
And when first starting this exercise,
you wanna start off super light.
Something like five pounds.
Your main concern should be maintaining this exercise
with your arms completely locked out.
And once you've acquired
the straight arm strength and technique,
you can then start slowly increasing the weight.
And what I mean by having your arms locked out
is by putting your arm out
and basically having it hyperextended
with the ditch of your elbow pointing out.
And applying force to maintain this locked out position
with no bend at all in your arm.
And that's how we're gonna be doing straight arm flys
as well as every other progression,
including the full planche.
So grab some light weights
and we're ready to get started.
All right, we're gonna need
an elevated surface to lay on.
I'm gonna be using this seat.
And for light weights,
I don't have five pounds in my house,
so I'm gonna be using these parallettes
as a demonstration.
So we're gonna go ahead and start lying down.
Now from this lying down position,
you're gonna have your hands up.
And you're gonna keep 'em
with your ditch of your elbows straight,
your shoulders pushing forward in a locked out position.
And your hands should be by your waistline,
not by your chest position.
So let's get into position.
This is also gonna help
if you can bring your legs forward
and simulate a full planche position.
We're gonna bring our arms down
and then come right back up.
Let's go for five reps.
(upbeat music)
Now another exercise you can do
is come all the way down
and just hold this position
like as if you were holding a full planche.
You'll hold this for time.
And, lastly, you can come all the way down
and bring it back up to the full planche position.
(upbeat music)
The most important thing
is that you're maintaining your arms
completely locked out and straight.
And eventually, as you master this,
you can increase the weight.
I'll show you a couple reps of that
with some heavier weight.
Now this is an exercise you're always gonna need to do
to continue to strengthen your straight arm strength.
It often gets neglected when people
are trying to learn how to full planche.
But continuing to do this exercise,
even as you move up the progressions
or can already to a full planche,
will tremendously strengthen
and increase the hold time of your full planche.
So you wanna be able to master this
with your arms locked out
and be able to do at least
10 reps with perfect form
of each three variations,
with at least 10 to 15 pounds
before moving on to the next progression.
But, regardless, you're gonna continue to train this
and continue to increase the weight
that you're using for this exercise.
Now moving on to the next progression,
which is step two,
we have reverse leg raises.
We're gonna need a higher
elevated surface for this one,
so I'm gonna be using two chairs in my house.
So we're gonna go ahead,
lie down on the chairs,
get a good grip.
And right onto your belly button
is where you should end the support.
So we're gonna bring up our legs
all the way to a full planche position
and come right back down.
Let's go for 10 reps.
Your legs should be locked out,
and your entire core
and your body should be completely engaged.
And the reason why this exercise is so important
is because when doing a full planche
you're gonna need to maintain
your entire lower body
in a horizontal position,
suspended in the air.
And your lower back as well as your glutes
is what really helps you do that.
And that's what we're gonna be specifically
engaging and strengthening with this exercise.
(upbeat music)
All right, there we have reverse leg raises.
It's also very helpful to hold the last rep.
You can also use this exercise
as an isometric hold as well.
Doing a couple reps while also
holding that horizontal position,
that's greatly gonna strengthen your lower back
as well as your glutes.
And if you consistently train this,
it's gonna be a lot easier
to hold and maintain your body
in a full planche position.
And you're gonna wanna be able to do this
at least 15 reps consecutively,
also be able to hold this position
for at least 15 seconds.
So I'm gonna get these chairs out of here
then we'll move on to step three.
The next progression, planche leans.
All right, so now we have planche leans
and it's gonna simulate the actual planche position
without getting our bodies off the ground.
We're also gonna start to apply
our straight arm strength.
So let's get down into a push up position.
Particularly with our thumbs facing forward,
we're gonna come up in a slight pike position
and then we're just gonna lean forward.
Starting with our chin,
pushing down on our arms
until our hands reach our waistline.
You're gonna come back
and then lean again.
Now when you're first getting started with this exercise,
just lean as far as you can.
The most important thing is that
your arms are always fully locked out
and you're using the correct form
as well as engaging your muscles properly.
Eventually, the more you do this,
you're gonna develop the strength
to lean further and further
until you can lean all the way to where
your hand are at your waistline.
There we have planche leans.
The most important thing when doing this exercise
is that your arms are locked out,
you're pointing the ditch of your elbows out,
and there's no bend in your arm at all.
With your arms straight and locked out,
you wanna push your shoulders down
and round out your back
like you're making the form of a scared cat.
And once in this position with your rounded back,
then you wanna start to engage your lats.
And this is how you're gonna hold your planche leans.
If you're not properly engaging your lats,
you're gonna put a lot of the stress onto your delts
and you can definitely develop bad form
or even a shoulder injury.
So it's important that you're using perfect form
and engaging the proper muscles.
And going slow to perfect your form,
but also safely to prevent injury
through these progressions.
So take your time with this exercise
and remember to train all the previous progressions.
The first progression,
straight arm dumbbell flys,
is gonna greatly help your progress
in this step three, the planche leans.
And once you can do the planche leans properly
with your hands by your waistline,
you wanna be able to do at least
10 reps with perfect form
before moving on to step for,
which the next progression.
That's gonna be planche lean holds.
So I'm gonna do one
then we're gonna break it down.
(upbeat music)
All right, so there we have the planche lean hold.
This is exactly like the planche leans,
except we're gonna take it a step further
and hold the furthest position that we can get to for time.
So once you lean far enough that
your hands are at your waistline,
you're gonna stop right there
and you're gonna hold that for time.
One of the main objectives to a full planche
is to lean forward enough
until your lower body just lift off the ground.
So getting very comfortable with leaning forward
and holding this position
is gonna strengthen your lean with your straight arms
as well as getting it a lot easier
to move up into a full planche position.
So once you can properly do a planche lean hold,
you wanna be able to hold this position perfectly
for at least 10 seconds.
Then you're ready to move on to the next step.
And step five, we're gonna be using the progression
L-sit to tuck planche.
And for this progression,
it's gonna be very helpful to have an elevated surface.
So I'm gonna bring back the two chairs,
go for the L-sit to tuck planche,
then I'm gonna breakdown this exercise.
When you're first starting this exercise,
it's okay to move between both
of these positions rather quickly.
And the more you do it,
you're gonna eventually build the strength
to be able to slow down these positions
until you can go into the tuck planche
and go back into your L-sit without any momentum at all.
All right, so there we have that L-sit to tuck planche.
Now the first thing when getting into the position,
you wanna place your hands down
with your fingers laterally away from you.
Next, when you're moving into your L-sit,
as you're bringing your legs up,
you already wanna start locking out your arms.
Twisting the ditch of your elbows out
and away from your body.
This is gonna ensure that you're strengthening
and maintaining a locked out arm position.
Once you solidified your L-sit,
that's when you're gonna lean forward,
tuck in your legs to your chest,
and push your arms down
as well as your shoulders as you lean forward.
Just like your were doing a planche lean.
The more you lean and press with your arms,
the closer you're gonna get into the tuck planche position.
And once you've reached the tuck planche position
with your back horizontal and flat,
then you can go back into your L-sit position.
And you wanna start transferring between
both of these positions while maintaining
your arms straight and locked out.
And once you're capable of doing that with perfect form
for at least seven to 10 reps,
then you're ready to move on to the next progression.
The sixth step, which is tuck planche hold.
But, remember, if you're still struggling
with the L-sit to tuck planche,
you wanna be using all the previous progressions,
five, four, three, two and one,
as well as every other step to reach step 10.
Now for step six, tuck planche hold,
it's gonna be just like the L-sit to tuck planche.
But once you reach your tuck planche position,
you just wanna hold that position.
So I'm gonna go ahead and go for it,
then we'll break it down.
So it's helpful if you start with your arms
locked out in L-sit
so that you can maintain that locked position.
So that when you come forward,
you already have your arms locked out
in your tuck planche position.
(upbeat music)
All right, so there we have the tuck planche.
Shouldn't be much harder
of a jump to reach from step five.
And as you can see,
we're already starting to form the full planche.
Holding our entire body up just by our hands
with our arms locked out
and maintaining half of our body
in a straight, horizontal line.
Now, again, just like every other previous progression,
this progression is super important
to mastering your full planche.
Training the tuck planche hold and increasing its time
is gonna directly transfer over
into your full planche hold.
So you're gonna wanna diligently train
your tuck planche hold
as well as all the previous steps,
and be able to hold the tuck planche
for at least 15 to 20 seconds with perfect form
before moving on to step seven.
Now step seven, we have L-sit to full planche.
And this is gonna be the first time
that we hold our entire body weight
in a full planche position.
This is gonna be just like the L-sit to tuck planche,
transferring from an L-sit position
to a full planche position
while maintaining locked out arms the entire time.
So I'm gonna go for five reps,
show you what it looks like.
And at the beginning,
when first trying this exercise,
you may be using a bit of momentum
to reach your full planche.
The more you train this exercise,
you're gonna be able to comfortably move
from an L-sit to a full planche
without any momentum at all.
And that's when you're pretty much
holding a real full planche
or super, super close to actually achieving it.
All right, there we have L-sit to full planche.
Now back in my day,
when I was still training to unlock the full planche,
this was the last progression that I used
until I was able to actually hold a full planche.
I diligently trained this progression,
as well as all the previous steps that I showed you,
until I was able to transition
from an L-sit to full planche
without any momentum.
By that point,
when I was transitioning into my full planche,
I would just lean as hard as I can and just squeeze.
And I was actually able to hold the full planche
for about a second or two.
And that was the way that I started
going into my full planche
from an L-sit straight into a full planche,
and I would increase that hold.
Training it every minute on the minute
till I couldn't do that anymore,
then I would do once every two minutes.
And, eventually, I developed more strength
and increased my hold time.
And I was able to hold the full planche a lot longer,
and I was able to go into it
from different positions as well.
So once you make it to this progression
and you're able to master it,
you should be able to hold a full planche
for at least a second or two.
And that's all you're gonna need
to be able to increase the hold time.
But I'm gonna give you three more steps,
eight, nine and 10,
to make sure that you're definitely gonna be able
to full planche by the end of this.
So before moving on to the next step,
you wanna make sure that you can do this
and slow down your momentum
until you're basically not using any at all,
and be able to do it consecutively
at least five reps.
Then you're ready for step eight.
And step eight is gonna be handstand to full planche.
We're not gonna use these chairs anymore,
so let's get 'em out of the way.
All right, for this exercise,
I'm gonna be using the parallettes.
Now this step eight is not mandatory,
you can definitely learn how to full planche
without even doing a handstand.
But if you can handstand,
I would highly recommend learning step eight
as it's one of the main progressions
that gave me a super strong full planche
as it increased my strength and abilities
to do even harder exercises.
Like pressing from a full planche
straight up into a handstand.
Now before getting into this,
if you can't handstand,
definitely check out my video
How To Handstand, Five Easy Steps.
In that video,
I breakdown how to handstand from the very beginning.
And there's a lot of people that have watched that video
and have learned how to handstand in just a week,
and even a couple days.
So with that said,
I'm gonna go for the handstand to full planche
then we're gonna break it down.
(upbeat music)
All right, so there we have the handstand to full planche.
Like I said,
it's not mandatory to be able to do a full planche.
But if you start training this,
you're gonna tremendously build a solid full planche
as well as excel your abilities to doing way harder things.
Now when doing handstand to full planche,
you wanna have your arms already locked out
when you're in the handstand position.
As you begin to descend,
you wanna descent slow and controlled.
Squeezing everything.
Your grip, your arms, your core, your glutes
and pointing the tip of your toes.
That's gonna help you to squeeze
your legs and your calves as well.
You also wanna make sure that you're entire body
is completely tight and straight,
just like your legs.
Your legs should be tight together.
When you first start doing this,
you're gonna start to descend pretty quickly
and that's okay.
As long as you maintain perfect form,
keeping your arms straight
as you start to come down.
And, eventually, just like the other progression,
you're gonna start to control the descent
and you're gonna start to come down
real slow and controlled.
And when you get to that full planche line,
you're just gonna squeeze hard
and solidify that position.
And boom, there you have the full planche.
Now if you master this,
you're definitely gonna be able to full planche hold
and so much more.
But we're gonna continue to go on to step nine,
which you can just get right into
if you've already mastered your L-sit to full planche
and you don't wanna do this exercise
for any particular reason
or if you can't do a handstand yet.
Now step nine, we have full planche raises.
I'm gonna go for a couple reps
and then I'm gonna break it down.
Now this exercise can be done with your hands on the ground
or holding onto parallettes.
It's gonna be a lot harder
if your hands are flat on the ground.
It's gonna be easier if you're holding onto parallettes.
You definitely wanna train them both.
But, of course, if you don't have parallettes,
you can always do this exercise
with your hands flat on the ground.
You're definitely gonna get a lot stronger.
(upbeat music)
All right, there we have full planche raises.
This exercise is just like the planche leans
and the planche lean holds.
But by this time,
you should've developed a lot more strength
to be able to lean a lot further,
and have enough strength to be able
to push and lift your body with your arms locked out.
So we're just gonna lean far enough
and push until our feet come off the ground.
Then we're gonna come right back down.
Now at the beginning when you're doing this,
you may just come off like an inch off the ground
or even half an inch
and that's okay.
The more you train something,
you're gonna develop more strength.
And, eventually, you're gonna be able
to raise higher and more comfortably
as well as doing to for a lot more repetitions.
And by that time,
you should definitely be able to full planche.
At least just for a second
with your hands on the ground.
And at that point,
your main focus should be leaning
and holding that position as long as you can.
And once you're able to do full planche lean raises
for at least 10 reps,
you should be able to hold a full planche
for at least two seconds
and that's what's gonna lead us into step 10.
But if you're still having trouble with step nine,
remember, you wanna train all the previous progressions.
Nine, eight, seven, six, five,
four, three, two, and one.
All the progression are gonna help you
through your entire full planche journey.
And as I mentioned before,
even if you can already full planche,
they're still gonna strengthen and increase
your full planche hold.
And once you've mastered step nine
and you're able to do at least
10 full planche lean raises with perfect form,
then you're ready for step 10.
And that's gonna be attempting a full planche hold
once every two minutes.
Kind of like every minute on the minute,
except you're waiting two minutes in-between.
Doing this training is gonna take
your two second planche to five seconds,
and your five seconds to 10 seconds,
and so forth.
And don't forget to incorporate
all the other previous progressions
to continue your full planche training.
That's gonna be it on how to full planche in 10 steps.
I'm gonna go for step 10 right now.
(upbeat music)
So I would attempt one;
wait two minutes,
or one if you're feeling fresh;
and then go for one again.
(upbeat music)
Now continue that training for as long as I can
till I can't do anymore,
then start working down the progressions
or start incorporating other progressions
like the dumbbell straight arm flys.
And that's gonna complete today's video,
thank you guys so much for watching.
If you enjoyed the video,
definitely smash that like button.
Leave a comment down below,
let me know what you want the next video to be about.
This video was actually special requested
from the comment section.
A lot of you guys have been asking me
how to do full planche push ups
after I uploaded my last video,
Push Ups Level One to 10.
And I wanna show you guys how to do full planche push ups,
but I can't show you how to do full planche push ups
until you learn the full planche.
So coming up next, I'm gonna be showing you
how to do full planche push ups.
So share this video with a friend
that's trying to learn how to full planche.
If you haven't already,
make sure you're subscribed.
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Mad love, peace out.
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