this tutorial is going to show the best progressions you must use to master the planche
push-up whether you're a calisthenics beginner or someone who's been grinding the planche for ages
this video is a must-watch to the end out of these three planche exercises
which one do you think is best and why let me know what you think i'm absolutely certain the pseudo
planche push-up should feature in everyone's program from beginner to advanced the reason
for this is because the exercise is reliable repeatable scalable objective and it increases
in difficulty over time so whether you're someone who's really weak or new to your plant's journey
or someone who's really strong this exercise will grow with you the end goal for planche push-ups is
using flawless technique pseudo planche push-ups make it realistic to use perfect full range of
motion in our training having the chest or head touch the ground combined with locked
elbows at the top proves ownership what makes the pseudo planche push up special is developing
straight arm scapular strength the true value of this exercise really shines when putting effort
into the push-up support position every single rep i'm contracting my triceps squeezing them with
conviction to guarantee i'm not cheating or taking shortcuts the most important principle for planche
push-up success is scapular control in training pay attention to my posture at the top i'm
hollowing out my core and forcefully protracting the shoulder blades apart this absolutely must be
a feature of pseudo-patch push-ups always if this doesn't become ingrained as a habit now
there's absolutely no way protraction is going to be possible in real pledge push-ups using a wall
keeps the difficulty honest for absolutely every single person if you're a beginner maintaining a
slight lean during the push-ups is going to feel very challenging having a light tactile contact
with the head ensures perfect technique is being used every single rep the more advanced you become
just keep moving further away from the wall as you get stronger band-assisted planche push-ups
gimmick or useful i'm going to be discussing the science and providing my perspective feel
free to discuss in the comment section and have a debate if you want because i really feel it's
time to raise the standards in the calisthenics community in regard to knowledge and science
in the pledge push up we're naturally stronger at the bottom compared to the straight arm top
position the argument most people make against band assisted pledge push-ups is that bands don't
match the exercise strength curve the reason for this is because bands help the most at the bottom
when we're stronger and less at the top when we're weaker however bands still have value when used
to repeatedly expose the body to the weakest top position regardless of the limitation in loading
attributes band planche push-ups teach the body how to understand the skill of execution forget
the complexity and confusion you get better at the movement you train period how bands are used
with dynamic exercises is very very important by pausing at the bottom of every single repetition
you're going to eliminate the band and stretch reflex component of the exercise the reality is
most people are not going to be strong enough for even the easiest unassisted pledge push up
the problem with calisthenics in this case is the high barrier to entry being able to do three to
five rep working sets is going to be impossible for most when they jump straight into planche
push-ups therefore for the average calisthenics practitioner the use of bands for full range of
motion planche push-ups allows training volume to be managed and realistically accomplished
if you need to use a really heavy band to do the planche push-ups or if you're someone that
can't even do a tuck planche but you're able to do full planche push-ups with a band there's a
bit of discrepancy in terms of your real strength and what the band is actually helping you to do
let's move on to some planche push-up exercises which match the strength curve
of the exercise and improve any weaknesses that you have during planche training you know from
experience you're stronger at the bottom compared to the top to account for differences in strength
during the movement mechanical advantage planche push-ups increasing difficulty towards the bottom
and reduce difficulty at lockout what's the result stress is evenly distributed through
the full range of motion maximizing strength gain in the entire planche pushing pattern
the overall principle and concept when doing mechanical advantage planche push-ups is
comparable to doing weight training with chains so we know that when we're using chains as a form of
accommodating resistance the exercise gets harder towards the top as the exercise generally speaking
feels easier in practice so with mechanical advantage planche push-ups on the other hand
what we're doing instead is altering body leverage to match the strength curve of the exercise
as a means of increasing relative load intensity all right let's get real let's keep it serious
when it comes to planche training the biggest weak link would have to be the lockout straight
arm position focusing directly on isometric holds is a non-negotiable for planche push-up success
we must pay our dues by developing straight-arm scapular strength it's your mission to invest
time and effort into improving the lockout we get stronger at the joint angle we train consequently
straight arm training improves straight arm positions a strong lockout with planche push-ups
won't magically happen you're going to have to earn it you're going to have to struggle
you're going to have to progressively overload and fight for your strength game regardless if
using bands or purely body weight effort here is always well spent be sure to remain consistent
train with adequate volume and intensity and really go for that long-term progressive overload
the final component and the last piece the puzzle when it comes to planche push-up success
and addressing the final weakness that might be present in your pledge training is the bent
arm position those of you who neglect bent arm pushing may find yourself struggling with full
range of motion pledge push-ups isometric bent arm planche holds address the specificity component
of the bottom range of motion if you find that this joint angle is bottlenecking your performance
pick a progression and perform an isometric hold to level up
if you made it this far into the video you're an absolute legend you've got a good attention span
unlike most people in 2020. if you want to be strong like a gymnast look like a bodybuilder
and master calisthenics go to fitnessfaqs.com and download our training programs see you soon