(upbeat music)
- What's up, it's Chris Heria.
Today, I'm gonna be showing you in just five simple steps,
how I went from only being able to do 20 pushups
in my room to full planche pushups like you just saw.
But first, let's cover some interesting things
that you may not have known about the full planche pushups.
Now first off, what is a pledge?
The word planche comes
from the French word plunge, meaning board or planche.
So in regards to the planche we know today,
having a straight body,
but with your elbow pits turned facing forward
and locked out
as you press up with your arms while leaning forward.
Your hands should be aligned with your waistline,
allowing your body to balance at your center of gravity,
so the weight of your upper
and lower body counterbalance one another.
And essentially suspending your body parallel
to the ground for time.
The planche pushup, on the other hand,
mixes the isometrics exercise
with a powerful dynamic exercise by adding the pushup aspect
and is done when your only point
of contact with the ground or any surfaces with your hands
while your body maintains a completely horizontal position
from your head to your toes,
and you bend at your elbows while leaning forward
as you lower your body
before pressing back up to locked elbows.
During the full planche and the full planche pushup,
your hands are always aligned with your waistline,
both at the top of the pushup
and at the bottom of the pushup.
So a little about the history
of the planche and planche pushups.
Although we don't know exactly when
the first planche was done, we do know it has been seen
in its many variations of gymnastics,
street workout, break dancing, circus acts, and acrobatics.
One of the earliest recorded planche was done
by a gymnast in 1938 where you can see the beginning forms
of what resemble a planche today with locked out elbows,
but with a bend in the lower back.
Breaking that horizontal line we consider a proper
or real planche of today.
Moving on to the 1980s,
break dancing started to rise in popularity
and it's also where you start to see early iterations
of a planche and planche pushup
with flares and elbow levers.
By the early two thousands moves
like air pushups started to look closer
to what a planche pushup would look like today.
Now taking a look at street workout,
you can see too that in 2011 and early planche pushup
while requiring a tremendous amount of strength,
also had a bend in the lower back.
Today, both in gymnastics and street workout,
otherwise known as calisthenics,
the standard of a true planche
and planche pushup have been raised with extra emphasis
on proper form,
locked out elbows with a straight back.
So you might be wondering what are planche
pushups good for?
Planche pushups are great
for building superhuman relative strength,
big powerful shoulders and triceps,
but also develop balance
and mind muscle connection as you will use all the muscles
of your body in unison to perform the exercise.
Now that you've learned some things
about the planche and planche pushups,
let's get you to actually do your first planche push up.
20.
All right, so if I'm gonna show you how I went
from only being able to do 20 consecutive pushups
to full planche pushups.
We're gonna start where I first started.
That was in my room right beside my bed on the floor.
But for those of you that are still working
on being able to do a pushup,
or working your way up to 20 pushups,
you should check out my video
on how to do the perfect pushup
or how to increase your pushup repetitions.
I'll link 'em down below.
But yeah, at this point back in the day,
I actually had a morning routine
and I've made videos on it before.
I would do a hundred pushups a day
or pretty much every other day,
at least about five days outta the week.
And doing a hundred pushups a day alone
is gonna get you very comfortable with the pushing movement,
making your planche pushups a whole lot easier.
But over time, as you get stronger,
you're gonna start doing different pushups styles
to complete your hundred pushups a day.
And one variation I started incorporating was
the pseudo planche pushup.
And that's actually step one,
of beginning to learn your full planche pushups.
So if you can do 20 pushups in a row,
which is where I started, you can definitely
do at least five to 10 pseudo planche pushups.
Now to do pseudo planche pushups,
I covered it many times on my vlog before,
but the goal is to do pushups from your waistline.
Now, that can happen gradually over time.
Now a couple technique tips
while you're doing this exercise.
So first, to start off with a normal pushup grip,
but with your hands placed slightly lower
down the body than normal
and your hands turned out with your thumbs facing forward
that's gonna give you wrist more range
of motion for your hands to be that far back,
as you lower down in your pushups.
The first time you try this,
you may only be able to put your hands lower
by an inch or two, but as you train more consistently,
you'll be able to do your pushups
with your hands placed from a lower and lower position.
Until you're able to finally push from your waistline.
From the top of the pushing position,
you wanna make sure that you're in a straight line
and you're completely one unit pointing your toes
and your chin with your core tight,
including every other muscle in your body, tight,
even your glutes, your calves,
and the grip that you have on the ground.
Now, what's gonna make this easier and blistering faster
is if you do it with your feet against the wall.
That's gonna allow you to stay stationary
and allow you to push with your hands lower locked in place.
If your feet weren't placed against the wall,
you wouldn't have resistance to fight against
and it would make it a lot more difficult.
So over time, as you get stronger,
you can do it without the wall.
Also, another huge tip,
if you practice your pseudo planche pushups,
holding onto low parallel bars by your waistline,
so it'll be a whole lot easier
and you'll progress a whole lot faster,
because you're able to apply more force through your wrists.
And if you need a pair
of low parallel bars that you can take anywhere
to train just like these,
pick up some of your own thenx.com/shop.
And for step one,
along with training your pseudo planche pushups
and mastering it
you also want to be incorporating weighted dips.
This is gonna build enormous pushing strength as well
as the muscles required for pushing like your chest
and your triceps as well as your core,
improving your absolute and relative strength,
which is actually exactly what's required
for a full planche pushup.
For example, you can bench 500 pounds or over,
and still won't be able to do a full planche pushup.
The relative strength
and training absolutely need to be there.
And when you're doing your full planche pushups,
make sure that you're using full range of motion
all the way down
and all the way back to the top with your arms locked out.
That's gonna help later on
solidify your full planche's hold,
and that moves on for the next exercise,
which you should definitely be training
with your pseudo planche pushups, and weighted dips.
That's gonna be weighted pullups,
and that's because not only do they also
improve your absolute
and your relative strength,
but antagonist training, in this case,
pulling, being the opposite of pushing,
will improve the opposing force
making you progress a whole lot faster
and getting you stronger a whole lot faster as well.
Now, to be able to do weighted pullups or weighted dips,
you're gonna need to have a weight belt or a weight vest.
You can pick that chrisheria.com
or you can pick up a weight belt at thenx.com.
But if you're doing this right now,
and you have absolutely nothing
your best bet is to use a book bag filled
with a bunch of books.
Now, along with the first step consistently
training all three of these exercises,
you also wanna simultaneously be following
the how to full planche guide.
Training your full planche hold goes
hand in hand with full planche pushups,
especially if you wanna be able to hold
and rep out some reps as well.
And I've already uploaded a video
on how to do a full planche push up
step-by-step from the very beginning.
So make sure you're following along
with that video while you're doing this one.
Now, once you're able to do 20 to 25 consecutive
pseudo full planche pushups,
at least 15 to 20 perfect repetitions of weighted dips
with 25 pounds and at least 10 consecutive perfect pullups
with 25 pounds, you're ready to move on to step two.
I'll see you there.
All right, so by now, if you've been consistently
training everything that consists of step one
and you've been able to pass the requirements,
then you now have some new strength
and skill to apply into step two.
In step two, we're gonna be working on mastering
our tuck planche pushups.
At this stage, you definitely wanna be following
along with the how to full planche guide,
'cause if you have been by now
you would've already developed the skills,
technique and the strength to be able to hold
a tuck planche.
Now, I break down perfectly step-by-step
how to hold a tuck planche and all the tips as well.
So check it out on the How to Full Planche guide.
Pausing the video real quick to remind you
about the importance of a good diet.
As you've heard me say so many times,
if you want six pack abs,
you need to be on a caloric deficit.
And the best way to create a deficit is through training,
but also eliminating unnecessary calories,
like sugary drinks and snacks from your diet.
But with earth echo, they make it easy.
You can still have desserts
whether you're trying to lose weight
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gluten free, keto friendly, vegan friendly, kosher,
low carb and white sugar free, meaning anyone can try this.
And best of all, it tastes delicious
so you don't have to compromise taste for your health.
Now, I don't always eat desserts myself,
but after a heavy training session
sometimes I can afford a few extra calories.
And with Cacao Bliss,
making healthy desserts is easier than ever.
Like these delicious healthy brownies I just made
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And you won't feel guilty eating these delicious
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So try some today and use the link
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And again, thanks so much
to Earth Echo for sponsoring this video.
Let's get back to unlocking your planche pushups.
So assuming you've already been training
and developing straight arm strength
and can hold a tuck planche,
we're just gonna be doing pushups
while maintaining a tuck planche position.
So you can start off in a tuck planche
with your arms locked out.
Then you're gonna lower your body
down while remaining nice and flat, keeping your elbows in.
That's gonna also allow you to maintain a flat position.
You also want to be leaning forward as you come
down on your pushup as well as when you come up.
That's gonna allow your body to maintain a flat
horizontal position as well.
Without paying attention to this leaning forward technique,
you're gonna be very unbalanced and uneven,
as you go up and down on your tuck planche pushups.
And of course, as you're leaning forward to get back
up to the top of your repetition,
you wanna make sure that you're maintaining
full range of motion ending up,
with your arms locked out back at starting position.
Again, just like the pseudo planche pushups
and every other progression in this video,
it's gonna be a whole lot easier
if you do it holding onto parallel bars,
but you can also do every single one of these progressions
with your hands flat on the ground as well.
So first, just try to do one tuck planche pushup
as perfect as possible.
Once you can do that,
you wanna start increasing your perfect reps,
not your sloppy reps.
So the same technique you use to increase your pushups,
you're gonna use to increase your tuck planche pushups,
doing one perfect one every minute on the minute
or as many as you can every minute
on the minute for at least 10 minutes.
But if you're still struggling
with this exercise to perform multiple repetitions,
you can always use the help of a resistance band.
Just loop it onto anything above you, like a pull up bar,
then loop it onto your ankles and go for it.
This will allow you to do more repetitions
and train past fatigue,
increasing the amount of reps that you can normally do
without the band.
And if you need a pair of resistance bands
that you can also apply to other exercises like the muscle
up and front lever lever to take your training
to the next level,
you can go ahead and pick
up a pair right now at thenx.com/op.
So before moving on,
you wanna make sure that you can do at least eight
to 10 consecutive tuck planche pushups with perfect form.
Then we're ready for step three.
See you there.
All right, we've developed some serious strength and skill
we're gonna be applying
into this third step where we get even closer
to simulating an actual full planche pushup.
We're gonna be mastering the 90 degree hold,
but first we're gonna start off with the needs
to be an easier progression
to make this transition seamless.
And that's gonna be the alternating toe tap 90 degree hold.
So to do 90 degree hold, you're gonna start
off at the bottom of a pseudo planche pushup
and all the same rules of form and technique apply.
You want to have your body tight,
leaning forward, your hands as close
to your waistline as possible,
and your wrists turn out with your thumbs facing forward,
allowing your wrists to give you even more range
of motion to lean further.
Now, to levitate your body and get your legs
off the ground from the bottom of a pseudo planche pushup,
you don't want to kick up your feet.
You actually want to just lean as far forward as you can.
And eventually that's gonna give you a counterbalance,
alleviating more body weight from your lower body,
allowing your feet to just rise
off the ground versus kicking off the ground.
If you're kicking to try to get up,
that's gonna be a long road
that's likely not gonna lead you to the nine degree hold.
Now the further you lean,
the more strength it's gonna require
and that's why we're starting off with the progression
of alternating toe taps, nine degree hold,
and we're gonna start to alternate them,
as we try to lean as forward as possible.
And when you first start this,
you may be switching off pretty fast, and that's okay.
The more you do it, the stronger you're gonna get.
And as long as you keep working
to having your hands closer and closer to your waistline,
eventually you're gonna be able to hold it
for a lot longer and be able to control this movement.
And at that point for a second,
you actually will have both feet off the ground
as you alternate.
You then wanna make that transition last longer
as you switch so that you're holding a 90 degree,
a little bit longer every single time.
And once you can comfortably alternate your legs 10 times
in a row consecutively nice and controlled
with perfect form,
then you're ready to attempt your very first 90 degree hold.
And when attempting your very first 90 degree hold,
you can get down to the bottom
of a pseudo planche pushup and then lean forward enough
until your toes push forward and then raise off the ground.
And this is another one that you could just hold
for a second or two when you're first starting off,
and eventually you're gonna be able to hold it
for longer and longer.
And you should also train this one your max
hold every minute on the minute.
That's gonna increase your whole time,
and consistently training this
with the previous progressions and steps.
You're gonna eventually be able to hold this
for a whole lot longer.
You can also start from the top
of a pushing position and lean forward and lower yourself
down into the 90 if that feels more comfortable as well.
Once you can hold your 90 degree
with both feet off the ground perfectly and comfortably
for at least 15 to 20 seconds, you're ready for step four.
We'll see you there.
All right, we're almost there
to unlocking our very first full planche pushup.
Moving on to step four,
we're gonna be working with two different progressions.
The first one is gonna be pushups to 90 degree hold
and the second progression is 90 degree pumps.
Both of these progressions stemming
off of the 90 degree hold.
So starting off with the pushup to 90 degree,
you're gonna lower your body down
from a pushup position into a 90 degree hold
and then you're gonna press back up into a normal pushup.
Doing this exercise is very beneficial
for your planche pushups,
because you're able to hold your entire body weight
for a significant amount of time and then transition
into pushing.
The same thing you're gonna be doing
in an actual full planche pushup,
except you don't have to carry your entire body weight
all the way up
and that's gonna close the gap from not being able to do
full planche pushups all the way up
and down with your entire body weight.
The more you do this, the stronger you're gonna get
and it's gonna get a lot more comfortable
and easier to press up as well,
as come down into that 90 degree hold.
Eventually you're gonna feel like you're almost lifting
off the ground when you press up, and that's the goal.
Now remember, you want each rep to be as controlled
as you can with absolute perfect form.
And once you can do that,
for 10 to 15 reps consecutively and comfortably,
you're ready to move on to the last
and fifth progression for the full planche pushup.
And with the other progression of step four
we're right about to get into,
you're actually gonna have the strength
to attempt them for the first time.
And that's kind of what we're gonna be doing
with the 90 degree pumps.
You're gonna hold a 90 degree,
something that you should already be comfortable with,
but for the first time, you're actually gonna try
to apply some pushing strength and give it a little push.
That's why they're called 90 degree pump.
You're gonna give it a little pump
and just elevate your body slightly,
while maintaining your 90 degree hold.
Go for a couple reps
or just go for one every minute on the minute,
and eventually you'll know how to increase your repetition,
but the more you do it and the stronger you get,
not only will you increase the repetitions
of how many pumps you can do consecutively,
but also how effective your pumps are
and how high and powerful they are.
So that should also be the goal
over time of training this movement.
You wanna try to effectively get it higher
and pump harder every single time.
And of course, as you're doing these pumps,
just like every other exercise we've done,
you wanna squeeze everything, make your body a unit.
And again, as I mentioned for all the previous progressions,
this progression is no different.
You can use assistance with the resistance band.
Just remember the assistance from a resistance
band is supposed to be a tool to help you progress.
You don't wanna be relying on resistance bands.
In fact, you wanna be training to ween yourself off of them.
And like the previous exercises, this one could be done
with your hands flat on the ground too.
So try both elements.
That's only gonna make you stronger
and progress you even faster.
Once you could do seven to 10 pumps consecutively
with perfect form, and of course mastering the push
of to 90 degree progression,
then you're ready to move
on to the fifth and final step and I'll see you there.
All right, we're back
on Miami Beach for the fifth and final step.
By this point,
you should have acquired some new founded skill
and strength and with this final step,
we're gonna be applying them both together.
Now, like I always say,
if you want the concentric of a movement
you have to practice the negative, the ecentric,
and that's exactly what we're gonna do with the final step.
We've acquired enough strength to be able
to do a negative full planche pushup
or we're just gonna rep these at least one every minute
on the minute or max out as many as you can do every minute
on the minute for at least 10 minutes.
When you first start doing this,
you may be dropping pretty fast
and you may not even be able to hold
that 90 degree hold at the bottom for that long.
But the more you do it, you're gonna start dropping slower,
and eventually build more strength
and control to be able to lower your body
down to a 90 degree hold position comfortably.
The more you focus on the negative portion
of this movement lowering down as controlled and slow
as possible, the easier and the faster you're gonna get.
The concentric portion being able to push back up
and all other techniques
and form apply when doing this exercise.
You wanna be pushing from your waistline.
You wanna be leaning as far as you can.
Pointing your chin forward, pointing your toes back
and keeping your body as a single unit in a straight line,
squeezing your glutes, your core, your lats,
as well as your grip.
And this final step is so close
from the actual full planche pushup.
I was only doing this for a couple weeks,
until I finally unlocked my very first full planche pushup.
So real quick, let show you guys what that looks like.
As you do your full planche negatives,
even your full planche pushups,
you wanna be constantly leaning forward,
starting from the very top of your arms locked out.
You're gonna be leaning forward
as you lower your body all the way down,
so that you can stay leveled in a horizontal position
and your hands can maintain pushing at the waistline,
allowing you to go down as well as up completely flat.
So as you go up,
you wanna make sure to lean forward as well.
Once you really solidify this movement
and you're comfortable with it,
you can just jump into it like I did,
or you can start
from an L sit position to get that perfect form.
It's a lot easier and better to practice this way.
Lean forward and bring your legs back from an L sit
to a full planche position and then lower your body
down with your hands by your waistline.
So if you've been thoroughly following
along each step and training consistently,
by this point you should have the strength
and the skill to do your very first full planche pushup.
So real quick, lemme show you what that looks like.
(upbeat music)
There you have it.
Once you can do your very first,
you wanna train one every minute on the minute,
consistently training your one full planche pushup
every minute on the minute,
along with the previous progressions,
it's gonna allow you to increase your repetitions
and eventually you'll be able to go
for two every minute on the minute,
three every minute on the minute, and so forth.
And you're all set.
These are the exact steps that I took and many
others that I've taught to unlock their full planche pushup
and I can't wait for you all to unlock
your very first planche pushup as well.
So make sure to tag me on Instagram.
That's Chris Haria as wellas Thenx,
so that we can all see your progress
and get inspired by your journey
and maybe you'll get featured in the next blog.
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just let me know down the comments below.
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Until then, I'll see you next Thursday
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Much love and peace out.
(upbeat music)