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- What's up guys, I'm Kyle.
Welcome back another Thenx video.
Today, I'm gonna be showing you guys five exercises
that helped me achieve the full planche,
while watching Chris Heria.
So the first exercise we're gonna get into
is gonna be dumbbell straight arm holds slash raises
and the video that I saw this from was
from Chris Heria, "How to full planche step by step."
Whenever I first started doing
the dumbbells straight arm hold,
it was hard at first,
as I kept training it, it helped me achieve harder exercises
like the planche lean because
it helps develop that straight arm strength
and it also led me to doing harder exercises.
If you guys do not have a pair of dumbbells at home,
you can always use
some type of books or anything that just weighs a lot
and if you're just starting this exercise,
I highly recommend you guys use
something around five to 10 pounds.
So basically what you're gonna do is,
you're gonna lay down,
you're gonna have your upper back off the floor
and then you're gonna have your feet
at least six inches off the ground.
And what you're gonna do is,
you're gonna put the dumbbells
by your waistline
and you're gonna curl your wrists in,
like this
and make sure to keep your elbows and arms
completely locked out.
And an indication that you're doing this exercise correctly
is if you feel
all the pressure goes to the ditch of your elbow.
Now we're gonna do some raises.
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All right guys,
there we have dumbbell straight arm raises slash holds
and before you guys move on to any more weight,
make sure you guys are able to hold the exercise
for at least 10 to 15 seconds
and do at least six reps with the raises.
And the next exercise we're gonna move on to
is gonna be planche leans.
I learned this exact exercise from Chris's video,
"How to full planche step by step, 10 steps."
Whenever I first started doing the planche leans,
it was kind of a struggle at first,
I couldn't really lean to where my hands were
all the way by my waistline,
but as I kept doing this exercise
and training the double straight arm hold and raises
that's whenever it helped me
develop that planche lean strength to be able to
have my hands by my waistline.
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Okay guys.
So when you're doing this exercise,
make sure to keep your arms locked out,
like I showed y'all
in the first exercise which was
the dumbbell straight arm holds and raises
and second thing,
make sure to keep your scapulas protracted
and also make sure you're pushing from your waistline.
If you guys aren't strong enough to lean
all the way to where your hands are by your waistline,
you can always lean to where you're comfortable
but make sure it is challenging for y'all,
so that you can get your body out of your comfort zone.
Also, when you guys are doing this exercise,
make sure you do feel it in your anterior delt
and by the pressure of the ditch of your elbow,
which is right here.
Also, if you guys are having trouble with these exercises,
you can always go back to the
previous videos that I mentioned earlier
because Chris breaks it down step by step.
And the next exercise we're gonna be moving on to,
is gonna be handstand to full planche negatives.
Now, this exercise right here is the one that
helped me the most
only because, when you're starting in a handstand,
your body's already completely straight,
but once you do that negative,
like Chris says always in his videos,
working on the negatives will eventually get you guys
to be doing the positive of the exercise.
Handstand to full planche negatives were
a big struggle for me
whenever I started from a handstand into a full planche,
I would just drop but as I kept training the negative
and going back to previous progressions,
finally able to start going down slowly into a planche.
Okay, now I'm gonna be showing you guys the exercise
and then after that, I'm gonna break it down.
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This is one of Chris's favorite exercises
and this is definitely one of my favorite exercises.
Okay, so when you guys are doing this exercise,
start from a handstand
and basically what you wanna do is,
you're gonna lower
your body while keeping your arms completely straight,
just like this
and try to basically lean forward
while keeping your arms in one single position.
So I can't do it right now because I'm standing obviously
but if you guys watch me do it again,
in slow motion,
then you can see me lower my body
while keeping my arms in this exact same position
as I'm trying to lean forward
and just hold the full planche.
Any of you guys really wanna master this exercise,
make sure you go back to Chris's video and watch it.
And moving on to the fourth exercise,
we're gonna be doing assisted full planche holds.
So Chris has a bunch of videos where he uses
resistance bands for assistance
and also for resistance,
so go back and watch any of those videos.
And if you guys do need a resistance band,
you can always go thenx.com/shop
and get yourself a resistance band.
They have thinner ones,
they have medium thick ones
and they have super thick ones.
So whenever I first started doing the
assisted full planche holds with the bands,
it made me feel like I was actually doing the exercise
and then as I kept doing this exercise,
I started using lighter bands and thinner bands.
Eventually I was finally able to do
a full planche with no band.
So if you guys do not know how to loop this,
basically you're gonna throw it over
and grab one side, stick it through the other
and then just pull it down.
Make sure to use two hands cause if you don't,
it's going to snap you in the neck.
So you can either put it on your waist or your heels.
If you do put it on your waist,
it's going to make it a little bit harder because
you're relying more on the lower back strength
to bring up your legs,
but if you do put it on your heels right here,
then you're going to be using
less lower back strength
and it's gonna make it a little bit easier.
So I'm gonna be showing you guys how to do both.
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Okay, I don't know if you guys saw that but
whenever I was doing it on my waistline,
you could see that I was struggling a little bit
and that's because, whenever you have it
around your waistline,
you have to use that lower back strength
to keep your legs up,
so that you can keep your body completely straight.
This progression is great for achieving full planche because
it gets you used to the movement
and you're using less weight.
Make sure when you guys are doing planche leans
and you put the band around your waist,
make sure to keep the same form
as if you were doing it with the band around your heels
And moving on to the fifth exercise
and my most favorite exercise,
we're gonna be doing L-Sit to full planche pumps.
And Chris does this and he breaks it all down in the video,
"Top five best exercises to master full planche."
Though, the L-Sit to full planche pumps were
honestly the second hardest exercise for me to learn,
whenever I first started doing this exercise,
I would start from the L-SiT,
go in to the full planche
but I could not hold it at all for at least one second.
I wouldn't even be able to hold it for a millisecond
but as I kept doing this exercise more and more often,
it stopped me from using less and less momentum
and rely more on my straight arm strength
and my planche lean strength.
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This exercise is definitely one of my favorites
and the reason why is because,
I don't know if you guys noticed,
but whenever I was doing the L-Sit to
the full planche pumps,
I held the full planche for at least one second
and you guys really wanna do that because
it's gonna get your body
being able to be in that position.
The more you do this exercise,
the stronger your body will get to be able to do the hold.
Also, when you guys are doing this exercise,
the biggest indication
that you're doing this exercise wrong,
is
when you're doing it,
you don't want your legs to be open, like this.
Okay?
So
jump up on the bar,
keep your legs together,
go from L-Sit
and then hold.
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Just like that.
All right guys, those were my top five favorite exercises
that helped me achieve full planche
from Chris Heira's YouTube channels.
And make sure to check out all the videos on this channel
where Chris breaks down every single exercise
and any exercise that you can think of.
Thank you guys so much for watching
and if you did like this video,
make sure to hit that subscribe button
and hit that like button
and also share it with your friends and family.
And if you guys do wanna learn more from Chris Heira,
you can download the Thenx app
and Heria pro app.
It's like having him in your pocket as a personal trainer.
I definitely use it all the time
and all his workouts and exercises
definitely help me get stronger and bigger.
So make sure you guys go download it right now.
If you guys have not checked out the Heria shop,
go to ChrisHeria.com
and get yourself some sick clothing.
These clothes are definitely worth it because
whenever you're training, you feel so light
and also they're comfortable
whenever you just
walk around anywhere.
So make sure to go to ChrisHeria.com
and get yourself some sick clothing, all right?
And for more of my content,
you can follow me in IG at Kylesthenics
and remember we upload every Sunday
at 8:00 PM USA Eastern time.
Mad love, peace out.
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