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- What's up, THENX athletes.
It's Chris Heria, and welcome to another THENX video.
You guys have been seeing me do full planche for years
and I even put out a video
on how to do the full planche step-by-step,
starting with the easiest progression
that anybody can get into and working your way up
each progression gradually to eventually getting
to the last progression, the full planche hold.
Well, today, I'm actually gonna show you
how to build the strength in your shoulders
for the strength required to be able to even do
a full planche and to start learning its progressions.
And if you build this strength in your shoulders properly
like I'm gonna show you in this video,
you're gonna be going through the full punch progressions
a lot faster and a lot easier, cutting the time in half
for how long it actually takes to be able to full planche.
So combining these exercises
that I'm gonna be showing you today
with the progressions in the video,
How to Full Planche Step by Step,
you guys are gonna have a strong, solid full planche
utilizing perfect form in no time.
So with that said, the exercises we're gonna be doing today,
absolutely anybody can get into, so don't feel discouraged,
especially for such an advanced movement.
A lot of times, we look at a movement like that
and we feel like, "Oh, it's impossible."
So we don't even try to work towards it.
But today, I'm gonna be showing you the very first steps
that absolutely anybody can do to start working
towards a big goal like that.
And they're the same exercises and movements
that I've been using and still use to this day
to perfect my full planche.
I know this move can seem discouraging
and people often think you need to be a specific type
of person or athlete to be able to do a full planche,
and that's just not true.
Just like anything in life that's very difficult,
you have to put the time in to work for it.
And the full planche is just the same.
You're gonna have to start at zero.
But if you practice the right exercises
and the right progressions,
which I'm gonna be providing for you,
then you will be able to do a full planche
in the shortest amount of time possible.
So if you're ready to get started,
all you're gonna need to do is download the THENX app
in the App Store or Google Play Store
to make sure that you had this routine on you
so that you can properly follow along.
And the only equipment we'll be using today
for just a couple exercises
is gonna be a small pair of dumbbells.
So if you have that handy
or just find something around your house
that you can carry, we're good to go.
Now, pretty much all of these exercises
are gonna be utilizing straight arm strength
'cause that's what you're gonna be doing
when you're actually doing a full planche.
So to keep our arms locked out,
I'm gonna show you different exercises
that's gonna help you develop that and strengthen it,
but you wanna keep a conscious effort
to always be keeping your arms straight.
You wanna push from here in the ditch of your elbow
as if you're trying to hyperextend your arm.
Push your arm as far away as you can.
And as you can see, if you twist out the ditch
of your elbow, that's gonna help
to lock out your arm even more.
Keep that in mind as we do all these different exercises.
The first exercise we're gonna get into
is gonna be an L-sit hold, and I want you to lock out
your arms as we're holding this L-sit.
So now I'm gonna choose a higher elevated surface.
This is gonna allow people that are just starting
to do L-sits, or they are still working on them
to have some leeway in their feet and still be able
to hold it for a good amount of time.
So when you hold an L-sit, I want you to just not hold it
like this with your arms bent,
and I want you to put your arms as straight as you can
and then twist the ditch of your elbow out,
as you can see like that.
So we're gonna do that and hold an L-sit just like that.
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Ten seconds.
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Three, two, and one.
All right.
So there we have the first movement, an L-sit hold,
and this is one of the easiest and first progressions
that you can use to start learning
how to keep your arm straight
and to strengthen your straight arm strength as well.
So when you're doing your L-sit holds,
make sure that you're turning the ditch of your elbows out
and you're holding your arm as straight as possible.
Push it down away from your body.
Now, this next exercise is hands down
probably the best exercise to build strength
with straight arms and in your shoulders.
We're gonna be going for straight-arm dumbbell raises.
Now, remember, if you want to keep your arms straight,
the best technique you're gonna be able to do is to squeeze
as hard as you can, put out the ditch of your elbow
and push your arm as far away from your body as possible.
So you see, keep it straight, and you come back up.
And if your shoulder's still tucked in close,
it's gonna be a lot harder to keep your elbow straight.
And you're gonna see,
you're gonna start to bend a little bit.
Even the slightest bend is not good.
It has to be locked out straight for this to count.
So you're gonna keep your arms straight,
bring them up and down, 12 reps.
Now you wanna choose the amount of weight
that you can comfortably do this at,
and gradually go up in weight as you get stronger.
Hold it, solidify the movement, then come back down.
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Last one. All right.
Nice little move right there.
And if you can do this exercise, build your way up
to eventually doing that with 30 to 35 pounds,
you can definitely hold the full planche.
Now that's gonna be pretty much the same pressure,
specifically, just in your arms
when you're holding a full planche hold.
You're actually constantly pressing forward
to fight your body from coming back down.
Eventually, you'll find a balance point
to where you're equally pushing
as well as gravity pressing you back down.
But the next exercise that we're gonna get into
is gonna have us comfortably hold that position even longer.
That's gonna be with dumbbells straight arm hold.
We're gonna hold this position for 10 seconds.
So you wanna hold as tight as you can
like you're trying to get water out of the dumbbell.
Also helps a little bit if you have it slightly curled.
Again, you're gonna put the ditch part elbows out,
bring it up, you can hold it right in front of you,
or you can hold it right on the outside.
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Three, two, one.
All right. There we have the straight arm hold.
You can already feel it building up in the ditch
of your elbow, and it might be burning right now,
but eventually, the more you do this,
you can get a lot more comfortable
and a lot stronger with it.
So now we're gonna get into the last exercise
that we're gonna be using the dumbbells with.
And if you couldn't hold that last exercise for 10 seconds,
then pick up a lighter weight.
Remember, you wanna gradually go up a weight
with this exercise utilizing straight arm strength
at the very beginning can definitely be a sensitive area
in your body because we're not only strengthening
our shoulders, but we're also strengthening our joints
and our tendons as well.
Don't worry about how heavy it is
when you're first starting off.
Just make sure you can properly do it right
because you're gonna be going up in weight any...
So let's get right into the next exercise.
That's gonna be straight-arm dumbbell lateral tap.
So it's gonna be just like the previous movements.
We're gonna have my arms out, ditch of our elbows out,
straight arms, come from the front,
all the way with your arms straight,
tap the top, all the way back down with your arms straight,
back to the center, 10 times.
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Make sure to control this movement,
especially when you're coming down.
You can even stop halfway. That's gonna help a lot as well.
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Last one. Hold it.
All right.
Now we can put these away.
The rest of the exercises we're gonna be doing
is gonna be all bodyweight.
So by this time, you should have a better understanding
of how to keep your arms straight and what it feels like
to do it properly 'cause you're gonna need it
for this next exercise.
The next one is gonna be full planche lean.
We're gonna go for 10 repetitions.
And this is one of the best exercises
for developing your straight arm strength
and your shoulders to be able to lift up
your entire body weight off the ground.
And absolutely anybody can start learning this exercise.
Let me show you what it looks like.
You're gonna get down
as if you're getting into a push-up position.
And whenever we're working with our arms straight
and doing planche, as I always say,
you wanna put your shoulders down,
head forward, and your thumbs facing forward,
you're gonna lean as far as you can.
Only lean as far as you can comfortably
without bending your arms and then come back.
You need to develop this movement with straight arms.
If you're going like this and leaning your arms like that,
you're absolutely doing nothing, that does not count.
It's better if you just keep your arms straight,
lean a little bit, and then come back.
Then eventually, you'll be able to lean further
and further with your arms straight.
Lean, come back.
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Last one.
All right, there we have full planche leans.
Probably one of the top three best exercises
that you can start doing
to eventually master your full planche.
This move is very humbling to start off with,
but eventually, you're gonna build so much strength
in doing this exercise.
You'll be able to comfortably lean forward,
and your feet will just raise off the ground.
Now we're almost done.
We just have two more exercises to go.
This next one is really gonna emphasize
on the shoulder strength needed
to raise your whole entire body weight off the ground.
We're gonna be going into the pseudo planche push-ups
for 10 repetitions.
It looks just like the planche lean
and that's also how you get into the movement as well.
Once you've leaned as far as you can
with your arms straight, then you're gonna come down
into a push-up and come right back up
to a locked-out position.
We're doing it for 10 repetitions, so let's go for it.
Remember, you only wanna lean as far as you can comfortably.
This is it when you go down from right here.
If you can lean more, even better.
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Now, as you can see, those last two, I didn't even mean to,
but I was leaning so far forward
that my feet actually eventually just got off the ground.
That's actually the goal.
If you train this enough, eventually your body weight
is gonna lift off the ground the more you lean forward.
Now we're really gonna get into that in this last exercise,
which is gonna be a 90-degree hold.
That's holding the bottom of a pseudo planche pushup,
but without your feet on the ground.
So if you're just getting started,
I want you to just hold the bottom
of the pseudo planche pushup
without getting your feet off the ground.
But if you feel a little bit more advanced,
I want you to start alternating tapping your feet,
so at least one foot is off the ground at all times.
That's gonna get you more used to and closer
to holding your entire body weight in this position.
Now, as you get stronger, you're gonna start alternating
those feet a lot slower, and for one second,
you're actually gonna have both feet off the ground.
And that's when you're gonna be strong enough
to eventually do it without any feet.
So I'm gonna go through all three progressions right now,
but I want you to be a little to hold
whichever progression you're at for at least 10 seconds.
So the first one, you wanna lean forward, come down,
just hold right here.
If this is too easy,
I want you to start lifting one foot up and tap.
And if that's too easy, hold it both.
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All right. That's the 90-degree hold.
That's gonna be the last exercise for this routine.
Now, these are all the exercises that I've been using
for years to start my full planche journey,
which is what unlocked my full planche,
but I still use them to this day
to strengthen my full planche.
So definitely start incorporating these exercises
and this workout routine.
Start very light, and you'll gradually go a weight
and resistance, and it's better to do that
so that you maintain your straight locked out arms
and perfect form.
Remember, if you're doing any of these exercises
with your arm even a little bit bent or just straight
and not locked out, it's still not gonna be doing anything
for you because for a full planche
to be a legit full planche,
your arms need to be locked out.
Not just straight, not looking straight,
they legitimately need to be completely locked out
with the ditch of your elbow sticking out.
So train these moves, train with your arms locked out,
and definitely check out how to full planche step-by-step
so that you can apply all the progressions
that's gonna take you to the full planche
and you can develop your strength
to be able to ace those progressions
and fly through this and develop the necessary strength
and unlock a full planche in half the amount of time
it took me and takes the average person.
So if you enjoyed the video, then definitely smash
that like button, we really appreciate it
and it helps YouTube spread our videos
to more people out there.
And to show our appreciation, if you comment down below
within the first 30 minutes, you always have a chance
to win some THENX apparel.
Don't forget to share this video with a friend
that's trying to unlock their full planche
and for more workouts getting you in the best shape
of your life, just like these,
make sure you download the THENX app
in the App Store or Google Play Store.
You're gonna get full access to all our workout programs,
technique guides, and daily workouts.
I got to have you in the best shape of your life
and join the millions of other THENX athletes
around the world, getting shredded
and building superhuman strength with all our programs.
And for more of my content during the week,
make sure you're following my blog channel.
That's youtube.com/chrisheria.
And this workout couldn't have been any more comfortable
if it wasn't for Heria Apparel.
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and shop your favorite pieces before they're all sold out.
And I'll see you next Sunday, 8:00 PM USA Eastern Time.
Mad love, peace out.
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