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- What's up everyone?
Welcome to another video of official Thenx.
Get ready for the top five exercises
to master the planche.
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- [Child] Listen.
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- Alright, so before we begin, I just want to say
this is just the top five exercises in my opinion
that worked best for me when I was learning
how to do the planche.
There are so many more exercises that I did do
and that you can do too,
what you will find on the full planche tutorial guide
on Thenx.com, which we'll be releasing there.
So, this is just the five that I thought were best for me.
So before we begin to learn the top five exercises,
we have to understand straight arm strength.
So when we're doing these exercises,
it is important that you have keeping your arm straight
and that you're not bending your arms at all
and you're concentrating on the ditch of your elbow,
tied in with your forearm, and the end of your bicep.
This is what is engaging when you're doing
straight arm strength and when you're doing planche
and stuff like that, and all these other exercises too.
So let's go and figure out how to indicate
that we're doing this movement correct
and we're engaging the right muscles.
So if you pick up a weight, something super small,
a book, something like that, and you hold it out
to your body, right, from here,
your arm is completely straight.
You're gonna then squeeze.
As you squeeze, you're gonna feel the pressure
come in the ditch of your elbow
along with meeting at the forearm,
and right here at the bicep.
That is how you want to feel when you are doing
these exercises that we're gonna do today,
and when actually doing the planche, right.
So the more you squeeze, also will help you
to focus on that area there.
So if it doesn't feel like this or if your arm
is a little bit bent or not completely locked out,
you're not doing any of these exercises correctly,
and this is very important, because if you're doing
any of these exercises with your arms bent,
that skill is not gonna transfer over.
You can be doing bent arm of all these exercises,
bent arm planche for the rest of your life,
you'll never do straight arm planche.
You'll never do a real planche,
because to do real planches with straight arms
in perfect form, you have to train with straight arms.
You have to strengthen that straight arm strength.
Okay, so this is super important
that you're using correct form.
So now that we know what's correct form,
how to do straight arm strength and how to apply it,
how to know if it feels right or not,
this is how we actually start to engage you.
Well we're going up onto the bars, for example.
We're gonna go first back with the scapulas
and then down.
From there, you can feel you start to engage the lats.
From there you're gonna push down and close
as you move forward, so the shoulder actually goes
back down and then forward, almost like a C.
From here, you're starting to engage the lats more,
and that's what's gonna be held to support.
So from here, as you can see,
you push, straighten out the arms,
point out the elbow ditch, right, core is tight,
everything is tight.
You're gonna push down with your palms,
so your shoulders go down, and then squeeze in like that.
And that is how you start to engage as you can see.
Alright, so now that we know how to engage
and we start doing these moves,
we're gonna start with the first exercise.
Now to make these exercises a little bit harder,
I'm gonna put on some extra weight,
and we're gonna do it with a weight vest.
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So, if this is the first time you're doing
any of these exercises, I would advise you
not to put on extra weight.
Don't use a weight vest.
This is only if you've already watched this video
and you've already been doing these exercises,
'cause you wanna make sure that you can do these exercises
with perfect form before moving on and trying to add
weight to your body, right?
Like I always say when people start doing weights,
you should start to learn how to master your own
body weight before you start to add weight on to your body.
Right, so that's what we're gonna do.
So, that's why I'm wearing this vest.
But for all you doing these exercises for the first time,
do it without a vest.
You can continue to do it with a vest
and this will triple your planche game.
When I started training with a vest,
it changes everything, especially when it comes to planche.
Imagine if you take this thing off and you feel super light.
So the first exercise is we're gonna go from an L-sit,
tucked L-sit, and then a tuck planche,
and then we're gonna go back into those movements
one-by-one for about three seconds each.
And the goal is to try to do that consecutively
without getting down off the bars
for a total of 30 seconds, but really you can start
and you can do as many as you want at the beginning,
and you will eventually work your way up.
So it's important to keep our arms locked out
the whole time when you're doing this.
So, it should look like this.
Arms locked out when you first start, core is tight,
head is forward.
The elbows, see I'm holding on tight.
I point the ditches out like that to make sure
that they'll stay straight.
From there, up, legs out.
One, two, three.
Go into tuck, arms are still straight.
Now I'm even more pointing out.
See that, one, two, three.
Now lean forward and I push the palms forward.
I'm not bending my arms at all.
If I was like this, that's big no.
You wanna make sure it's locked out, okay?
Come back here.
One, two, three.
One.
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So keep going through these movements right here.
Alright, so the next exercise is tucked planche pumps.
So we're gonna go into a tucked L-sit,
and then from there we're gonna pump up
as if we're going into a tuck planche.
We're gonna go as high as we can,
so we're gonna make our hips go as high as we can.
The more you push like this, harder you lean forward,
the higher you're gonna go, and this is gonna help you
from when you're first going into that planche
and having the energy and the power to just boom
and push into it.
So it should look like this.
You wanna rep this out.
Do about 10.
So from here, push up, lean forward.
Push up.
Make sure your arms stay straight.
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Alright, so that's an excellent move right there.
Now this next move I'm about to show you
is one of my favorites.
This is one that really made me go from a tuck planche
to a straddle.
This is how I got my straddle planche,
specifically with this move.
This also helped once I was able to do a straddle planche
and to obtain my full planche.
So what we're gonna do is we're gonna go from an L-sit
to a straddle planche, and you're gonna do it
by rocking back and forth,
but you're gonna keep your arms straight.
At the beginning when you're doing this,
you might do it with a little swing and momentum,
but as long as you're doing it with the intent
that you're gonna try to slow yourself down
and control that movement, eventually you're gonna
do it slower and slower and slower
until you're just boop, hold it, right?
So for this exercise, we're gonna go into an L-sit
for at least 20 to 30 seconds, right?
Once you can hold that, the more advanced move
would be to hold and start pointing out your wrists
like this, so you're exposing the ditch.
The more you expose the ditch of your elbow,
the more pressure you're putting on that straight arm
strength, you're gonna get way better, way faster.
So, from here, then you can hold like that.
Once you've been practicing this for a while,
now we can get into holding,
and from holding by your side,
you're gonna push down, come up in the forward,
squeeze together like this, and touch the rings here.
Then come back.
Rep, come back.
All controlled the whole time, right?
On the last one, come here and just hold, okay?
Squeezing in helps a lot, a lot, especially when
you do it on the bars in a planche or a straddle planche,
when you're squeezing in at the same time
as you keep your arms straight and you're leaning forward,
it's gonna solidify that flatness
as well as if you point your chin
and point your toes at the same time.
Right, so it's all these little tips
that acquire the technique that allows you
to do this in the end.
So, we're gonna show you
how to go from here.
Push down and forward.
Come in, touch.
Come back out.
So, lean forward.
In, touch.
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So hold, hold, hold.
Lock out those arms.
Hoo!
And we come back down.
Alright, ring holds.
Okay, so the last one we got.
You won't need this anymore.
Okay, so now we're gonna pick up some dumbbells
and we're gonna start with around the worlds.
You wanna make sure that your arms are locked out
and that you're feeling the pressure
in the ditch of your elbow.
But you're coming down with your arms locked out,
and you're feeling the negative as much as you feel
going straight up.
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See that?
At the end of these reps, gonna hold right out here.
Just hold, squeeze.
Awesome.
This move, you wanna start off light.
There's no shame in starting off with five pounds,
eventually working yourself up more and more weight,
but this you don't even need to do it with that much weight.
If you can do it with 25,
you should be already holding planche.
Remember to keep your arms straight.
So, there you have it.
The top five exercises for mastering planche.
Thank you guys so much for watching.
Remember, these are just the five that helped me out
the most in achieving my goals.
There's so many more exercises that I already did,
but you can find 'em all and the complete technique
guide, which will be on Thenx.com.
Thank you guys so much for watching.
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