(light music)
- What's up, it's Chris Heria.
Welcome to another vlog.
Today I'm gonna be showing you
how to unlock full planche push ups,
starting from the very beginning,
in just seven steps.
The planche push up is the ultimate pushing exercise
that requires a great amount of strength and balance
to be able to do push ups
with your entire body weight
and feet off the ground.
It's an advanced exercise
that takes time to learn,
but can definitely be achieved
if you use the right progressions.
That's what I'll be showing you today.
When doing planche push ups,
you're gonna be engaging all the muscles in your body
to be able to maintain the planche position while pressing.
But you're emphasizing heavily on
your upper body pushing muscles.
Full planche push up was a highly requested video,
but I couldn't show you how to do full planche push ups
until I showed you how to do the full planche hold.
So before we get started on beginning to learn
how to do full planche push ups,
I want you to take a second
to watch my last video,
How To Full Planche Hold in 10 Steps.
And make sure that you can complete
all the way up to step three,
before starting to learn your full planche push ups.
You can learn how to full planche hold
and full planche push ups at the same time,
but you're gonna need some prior full planche training
before starting to learn how to full planche push up.
And that's why I want you to be able to complete
all the way up to step three of my
How To Full Planche Hold video
as a requirement before you start to learn
how to do full planche push ups
to ensure that you have the proper
strength and technique to properly progress
in your planche push up training.
So if you were able to complete all the way
to step three for my video,
How To Full Planche Hold,
then you're ready to start learning planche push ups.
Now before we get started,
to make sure you can properly follow along
and to always have this routine with you,
you wanna 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,
How To Full Planche Push Ups,
and you're ready to get started.
I'm gonna take you through seven steps
to unlock your full planche push up
from the easiest to the hardest.
We're gonna start with the easiest progression.
That's gonna be step one,
pseudo planche push ups.
I'm gonna go for 10 reps
and then break it down for you.
Starting off laying on the floor
is gonna give you a proper indication
of where to place your hands,
right by your waistline.
This is because,
in order to lift your entire body weight off the ground,
you need to be pushing from your center of gravity.
And I placed my legs against the wall
to make sure that my body doesn't move around
while I'm doing these push ups,
and I can maintain my hands at the waistline
as I push up and down.
All right, there we have the pseudo planche push ups.
A lot of times when you're first starting to learn
the pseudo planche push ups,
you may start with your hands at or near your waistline.
But as you begin to push up,
they start to end up right at your chest position.
Like the normal pushing hand placement,
you do not wanna do this when doing planche push ups.
You're defeating the purpose of doing planche push ups.
And that's why it's so important
to have your legs against the wall
when you're first starting this exercise,
to make sure that you're not sliding back
when you're pushing up from a pseudo planche push up.
So if you find yourself pushing up
and your hands are back at a normal push up position,
try to decrease the amount of reps.
And really focus on your technique and your form
to make sure that your hands are always at your waistline
as you push up and down.
And at the beginning,
when you're just getting started with this exercise,
it's okay to start lowering your hand placement
slowly over time
as you develop your strength in your pseudo planche push up.
So at the beginning,
you may have your hands lower than your chest
and over time,
you may be able to put them lower and lower
until you're able to push with your hands at your waist.
And once you can do pseudo planche push ups
with perfect form
and your hands properly at your waist
the entire duration of the exercise,
you wanna be able to do at least 10 consecutive reps
before moving on to step two.
The next progression I have for you,
90 degree hold.
I'm gonna go for one.
Show you what it looks like.
(upbeat music)
All right, there we have a 90 degree hold.
This is gonna stem directly off the pseudo planche push up.
You wanna lower yourself down
as if you were going into a pseudo planche push up.
And then once you've reached the bottom
of the pseudo push up,
you wanna lean forward enough
until your feet raise off the ground.
And keep in mind,
the only way your feet will be able
to properly raise off the ground
without you kicking off
and to maintain this position,
is if your hands are at your waist level.
If your hands are too high up
and they're not low enough to your waistline level,
your feet are never gonna come off the ground.
You don't wanna jump off the ground.
You want them to just be able to lift off
because you're leaning forward enough
and creating that balance point.
If your hands are higher than your waistline
and your feet actually manage to come off the ground,
you're still not using proper form.
And that will never actually translate into
a full planche push up either.
You need to go back to the first progression,
keep working on your pseudo planche push ups,
and develop the strength to be able
to properly push from your waistline.
The better you get at your pseudo planche push ups,
the easier the 90 degree hold is going to be.
So you wanna master the 90 degree hold
before moving on to the next progression.
Be able to do it at least for 10 seconds.
But if you're still having trouble with the 90 degree hold,
you can go down to the bottom portion
of the pseudo planche push up
and just alternate your legs.
Bringing one foot up at a time
and slowly alternating them.
Over time, you're gonna develop the strength
to be able to bring both feet up at the same time.
And once you can do that,
you're ready for step three.
Elevated pseudo planche push ups.
I'll be using this as an elevated surface.
I'm gonna go for 10 reps,
show you what it looks like.
So I like to start in a pike position
so that when I come down to a push up position,
I have my hands already at the waistline.
We're gonna go down
then back up.
Now this is just like the pseudo planche push up,
but doing it with your feet elevated
is gonna apply more body weight on to this exercise.
Getting you stronger at pushing from your waist,
but also simulating what a real full planche push up
is gonna be like.
All right, there we have elevated pseudo planche push ups.
So if you're just getting started with this exercise,
choose an elevation that will challenge you,
but still allow you to complete
the repetitions with perfect form.
And eventually, as you develop more strength,
you can then elevate your feet higher and higher.
And you wanna be able to do at least 10 elevated
pseudo planche push ups with perfect form
before moving on to the next step.
Also keep in mind,
in order to get to step four,
you're gonna have to diligently train
step three, two, and one
in order to acquire step four and so forth
to be able to reach step seven,
and unlock full planche push ups.
And even if you can already do full planche push ups,
training all these steps
will increase your full planche push up repetitions
as well as developing your strength
to be able to push even more weight.
So every single step is important,
even step one,
and you have to continue to train them
regardless of what step you're at.
Now once you've mastered step three,
you're ready for step four.
That progression is gonna be tuck planche push ups.
Now this exercise is done best on an elevated surface,
so I've brought out two chairs.
I'm gonna go for 10 reps,
show you what it looks like.
This exercise starts off in a tuck planche position,
then you're gonna lower yourself back down
and press back up
as if you were doing a dip,
but remaining in the tuck planche position.
And the best way to do that
is to lean forward as you're coming down
and lean forward as you're pressing back up,
as your feet will be elevated just like this
when doing real full planche push ups.
All right, there we have tuck planche push ups.
Now for this exercise,
it's gonna be very helpful if you can already tuck planche.
Which I break down exactly how to do in the video
How To Full Planche Hold.
Now if you're just getting started
with this exercise,
just focus on the negative portion.
Starting off from the tuck planche position
and lowering down your body,
maintaining this tuck planche position
until you reach the bottom of this exercise.
Focusing on the negative eventually will
bring you the concentric portion of this exercise.
Meaning the more you work the negative
coming down slow and controlled as you can,
eventually you're gonna develop
the strength to push back up.
And once you develop the strength
to be able to push back up,
you wanna train one every minute on the minute.
But if you're feeling fresh,
one every 30 seconds.
Eventually you'll be able to do two in a row,
then you wanna two every 30 seconds
or two every minute on the minute.
And this is how you start to increase your repetitions
along with continuing to train all the previous steps.
And once you can do 10 of these
with perfect form consecutively,
then you're ready for the next step.
Step five, 90 degree hold plus push up.
All right, I'm gonna go for 10 reps.
Show you what it looks like.
These are the two main ingredients to unlock
your full planche push up.
Being able to push at your waistline
and be able to hold your entire body weight.
And with the 90 degree plus push up,
we're doing about 50% of the work
for a real full planche push up.
Where the bottom portion of the 90 degree plus push up
really is what you would be doing
for a full planche push up.
So increasing repetitions with this exercise
is gonna get you closer and more comfortable
with doing full planche push ups.
(upbeat music)
All right, there we have the 90 degree plus push up.
And now we're getting closer to our full planche push up.
Basically doing half the amount of effort
as we're now maintaining our full body weight
as we reach the bottom of the push up.
By this time, you should've developed a lot more strength
to be able to push by your waistline
as well as to hold a 90 degree position.
So we're gonna put both of those together.
So master this exercise,
you wanna be able to do at least 10 reps with perfect form
before moving on to step six,
which is tuck planche to 90 degree hold.
(upbeat music)
There you have the tuck planche to 90 degree hold.
This exercise can be done
on parallettes or on the floor.
It's gonna be a lot easier
if you're holding on to parallettes.
But if you don't have any,
you can always do them on the floor.
You're gonna get a lot stronger
'cause they're a lot harder that way.
And what we're doing for this exercise
is combining the tuck planche with the 90 degree hold
and now we're getting even closer
to the full planche push up.
Because, unlike the push up to 90 degree hold,
we're now taking it a step further
and maintaining our entire body weight
the entire duration of this exercise.
And at this point,
we're pretty much doing 70 to 75%
of a real full planche push up.
Now just like all the other progressions,
if you're first just starting off,
remember, the more you work on the negative,
eventually you're gonna develop your strength
to do the concentric portion.
So once you can do at least
10 negatives of this exercise in a row,
you should be able to do at least one perfect repetition
going down and up.
And once you can do one, again,
you wanna train one every minute on the minute
until you're able to do two consecutively in a row.
Then you do those two every minute on the minute.
And for a full breakdown on
exactly how to train in that style
every minute on the minute,
check out my video,
Do This To Master Your Body Weight.
Now you wanna be able to do this consecutively
with perfect form for at least four repetitions.
Then you're ready to move on to the seventh and last step
for unlocking your full planche push up.
And keep in mind,
you're gonna have to continue to train
all the previous steps from
six, five, four, three, two, and one
in order to unlock step seven.
And step seven is gonna be the hardest progression,
full planche to 90 degree hold.
I'm gonna go for a couple reps,
show you what it looks like.
(upbeat music)
All right, there we have the full planche to 90 degree.
Now this is why it's good to have some prior
full planche training experience
because to get into this position,
you're gonna need to be able
to do a full planche lean raise.
I teach you exactly how to do this
in my previous video I told you to watch,
How To Full Planche Hold.
You wanna be on the top
of a pseudo push up position.
That's called a planche lean.
And you wanna lean far enough
until you're feet start to raise off the ground.
Once they do,
you can start to lower yourself down into a 90 degree hold
while maintaining a full body contraction
in order to remain in this straight line.
From there, you're gonna squeeze all your muscles again
and solidify this position.
Squeeze your grip, your chest, your core,
your glutes, your legs
and every other muscle in your body
to be able to catch the 90 degree hold.
And at the beginning,
when just starting this move,
you can lower yourself down
and it's okay if your feet happen to tap the ground.
When you get down to the 90 degree position,
just make sure your feet go back up
and you remain in that 90 degree hold.
And like I always say,
training the negative of any exercise
is eventually gonna give you the concentric portion.
So what we're doing right here
is training the negative portion
of a full planche push up.
The more you train this,
you're gonna be able to come down
slower and more controlled,
develop more strength.
You gonna eventually be able to push right back up.
So, again, train this move
once every minute on the minute
until you're able to do two consecutively.
Then two every minute on the minute and so forth
until you build your repetitions
along with continuing to train all the previous steps.
This is gonna give you your full planche push up.
And once you can do at least seven to 10 of these
consecutively with perfect form,
you should be able to do at least
one perfect full planche push up.
And if you're still working on it, don't worry.
It's a long journey,
but you will definitely get there
if you stay consistent
and you continue to train the right progressions
that I've shown you today.
Of course, it's also gonna help greatly
if you watch the video
How To Full Planche Hold in 10 Steps
and Do This To Master Your Body Weight.
Don't forget to get this workout routine on your phone
as well as full access to all
my personal routines and personal workout programs.
Utilizing my personal training style
and with specific goals in mind,
like burning fat and building solid muscle.
Then make sure you download the Heria Pro app
in the App Store or Goggle Play Store
and then make sure that you
become a member on heriapro.com
to get full access to all my routines.
It's like having me as a personal trainer
right in your pocket.
And that's gonna complete today's video.
For everybody training towards their full planche push ups,
send me videos of your progress.
I definitely wanna check that out.
I made this video because of a bunch of requests
from the comment section.
So comment down below
and let me know what you want the next video to be about.
And if you enjoyed the video,
then definitely smash that like button.
Share this video with a friend
that's trying to unlock their full planche push ups
and subscribe if you haven't already.
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And with that said,
thank you guys so much for watching.
I'll see you next Thursday,
2 p.m. USA Eastern Time.
Mad love, peace out.
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