(smooth electronic music)
(moves to heavy electronic music)
- What's up elite THENX athletes?
It's Chris Heria.
Welcome to another video of official THENX.
Today, I'm gonna be showing you the shortcut
to full planche push-ups.
(calm electronic music)
Now if you're trying to learn the full planche push-up,
it can literally take years to achieve this exercise.
And the truth is, there's many progressions
to the full planche push-ups out there.
Now don't get me wrong, they're all great,
but progressions are what they are,
progressions leading you into the final movement,
which is the full planche push-ups.
Trying to master many progressions to achieve one move
can actually work against you in a sense that it will delay
how fast you actually achieve this movement.
Because you're focusing on so many progressions,
you're actually missing the main point,
which is to progress on to the harder exercises.
That was actually one of a personal problem of mine,
when I was trying to learn the full planche push-ups,
I was trying to see what's the next progression
that I could learn, and I ended up wasting my time,
learning a lot of other progressions
where I could've just skipped those and gone straight
into advancing to harder and harder progressions,
until I reached the full planche push-up.
So there's a lot of different progressions that you can use,
and there's a lot of ones that will be effective
at certain points in your journey,
but I'm gonna save you all those progressions and time,
and I'm gonna show you my five exercises that you need
to know for full planche push-ups.
And these exercises are gonna take you
from the very beginning of first starting to learn
full planche, all the way up to actually stimulating
full planche push-up strength, so that you're actually
eventually able to do them.
So what we're gonna today is narrow down years of training,
experimenting, and progressions into just five movements
that have you learn the full planche push-up as fast
and efficiently as possible.
Now if you're trying to learn the full planche push-up,
I'd highly advise you to also be trying
to learn a full planche.
The main technique and skills that go into a full planche
are definitely gonna be utilized when you're doing
a full planche push-up, such as keeping your arms straight,
straight-arm strength, and as well as pushing
from your waistline.
And if you need a guide on how to full planche
from the very beginning, with step-by-step videos
to have you master the full planche,
go ahead and check it out, thenx.com, become a member.
Get full access to all our daily workouts, programs,
and technique guides just like the full planche.
So before beginning to learn how
to do a full planche push-up, it's important
that you can pass these requirements comfortably,
and with perfect form.
The first move is gonna be pseudo push-ups.
You want to be able to do at least
10 pseudo push-ups in a row.
You also want to be able to do a tuck planche hold,
a progression that you're gonna need
for the full planche hold.
You're gonna want to be able to do explosive push-ups
at least 15 times, and explosive dips at least 15 times.
And lastly you want to be able to hold an L-sit
for at least 15 seconds.
If you can pass all these requirements comfortably
with perfect form, then you're definitely ready
to start learning the full planche push-ups.
So for the first exercise I have to show you,
we're gonna go for a 90 degree hold into a push-up.
Let me show you what that looks like.
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So we're gonna have our thumbs facing forward,
we're gonna come down to that waistline area,
and we're gonna lean hard enough
that our feet come off the ground,
just for a second, and come back up.
Let's try it.
(soaring electronic music)
Alright so as you can see when I'm doing this move
right here, we're working on building the strength
in our core and our shoulders.
When you start to lean forward, a lot of that weight
is gonna be held in your shoulders.
You're also gonna have to really squeeze that core
as hard as you can to make sure that your body is
in control of your weight, and that you don't fall forward.
This is a great introductory exercise
into full planche push-ups because as you can see
when you get to the bottom point of this exercise,
you're actually at a real bottom point
of a full planche push-up, even if it's for a second.
In fact, the more you do this, you're actually gonna be able
to hold that lower bottom point for longer than a second,
and build up that time.
This is also a move that's gonna have you start building up
the lean, how far you lean forward.
Now we're also combining this move with a push-up
that's having you utilize your arms,
stimulating the pushing movement from your waistline
without having all your body weight on top,
making it impossible when you're just getting started.
After you're able to do the 90 hold plus push-ups
at least 15 times in a row, you're ready
for some tuck planche push-ups.
Let's bring it over to the dip bars.
So we're gonna go up in an L-sit position
to get into this movement right here.
Bring your legs in, and from this tuck position,
we're gonna start to lean forward,
keeping our arms straight, looking forward,
and lifting our hips up.
Now from this position we wanna keep our back as flat
as possible and come down, and back up.
Lock out those arms.
Keep it going.
(pulsing electronic music)
Alright so the trick with this movement right here guys
is not only do you need to have your arms fully locked out
when performing this exercise, but when you actually begin
to perform that repetition, you want to make sure
that you're leaning hard, leaning forward as hard
as you can just like the previous progression.
If you're not leaning enough,
you're gonna find your body's gonna just start
coming back down, and you're kinda just gonna be doing
a tuck dip, which is why you need to stay leaning
the whole movement, from the top to the bottom,
back up at the top.
The whole entire time, you're leaning forward,
and you're activating your scapulas.
You wanna be round on the back,
something like a turtle shell.
Now I chose this move as the very next progression
because one, this is the first progression
that you're now gonna start to lift your whole entire body
off the ground by pushing.
Two, you're keeping your body in a flat, horizontal line,
exactly like how you would be doing it
in a full planche push-up position.
And the tuck planche push-up literally feels
almost exactly the same, there's just not as enough weight
on the back end.
So if you get really good at these, this is definitely gonna
help your full planche push-ups.
Another really good thing about this move is
that this is a great introductory move to be able
to do a pushing motion, while being able to get to the top
and actually locking out your arms and holding
that locked position, because again,
a full planche push-up needs to consist of locked arms.
And that's how you're gonna get a whole lot stronger,
and with the tuck planche push-ups,
because you're in that tucked position,
it's gonna be a lot easier
to do these reps and lock out at the end.
So once you master the tuck planche push-ups,
you can do at least 10 in a row with perfect form,
locking out your arms, this next one I'm gonna show you
is gonna start to develop your strength
so that you can actually extend your whole entire body out,
and manage your full body weight,
and be able to get some reps in there
at the same exact time.
Alright so this move is called dips to full planche pumps.
Let me just show you guys what that looks like real quick.
(heavy electronic music)
Alright, so let's break down this move real quick.
So this right here is the next level
to the tuck planche push-ups.
When we're starting off this move we're actually putting
our entire upper body in a tuck planche position,
and our lower body is actually gonna be
with our legs straight down to the ground.
Now when we start to push up,
we're gonna swing our legs back and enter
that straight horizontal line.
Remember you wanna simultaneously be leaning forward
as you're pushing forward, that's what's gonna get you
to that full planche position,
because your hands need to be by your waistline,
and actually the harder you lean forward in this movement,
the easier it's gonna be to make your feet come up.
So when you finally get up to the highest point,
don't just come up and come right back down,
but actually come up, be as explosive as possible.
Lock out your arm and try to hold that suspended
moment in time for as long as you can.
At the beginning, it's gonna be pretty hard,
you're gonna find yourself dropping really fast,
but eventually you'll be able to come up and just
hold that position for a couple seconds or so,
come back down and do your repetitions
a lot more controlled and a lot stronger.
And this is also the first time you're getting introduced
into holding a real full planche hold,
while incorporating a pushing movement.
And although you're not pushing in the correct position
from the very beginning,
half of your body is in that correct position
and you're still pushing your entire body weight,
getting used to pushing and controlling your body weight
is really the main focus here.
And this is also gonna help you to understand the movement
when you're moving through this exercise.
And that's why this is one of my favorite movements
right here, is because it actually simulates
a full planche hold, even if it's just for a second,
and remember, that second is gonna go longer and longer
the more you train it.
You guys want to be able to do at least 10 of these in a row
and then we're gonna move on to the next exercise I have
for you guys, that's gonna be the L-sit
to full planche negative.
Now this exercise is gonna complement what the dips
to full planche exercise was missing,
and that's the work on the eccentric movement
of the full planche push-up.
Like I always say, if you master the eccentric,
the negative, of a movement, you're eventually gonna develop
the strength and control to do it the concentric way,
the positive of that motion.
So this right here is one of the best exercises
for full planche push-ups in my opinion.
In fact, if you can master this one and do it
as slow as possible, you're possibly just a couple weeks
away from actually doing a real full planche push-up.
So if you guys remember, the first exercise we went over
was the 90 hold to push-up.
So this move here is the real version of that.
So you remember, from that push-up position,
with our feet on the ground we went down
to hold that 90 degree position.
Now we're gonna position ourselves into a full planche,
and then we're gonna come down as slow as possible
and into the bottom of that full planche position,
the 90 degree hold.
Basically the opposite of the dips to full planche.
So these two moves are actually combos,
they work really well together to get you
that full planche push-ups, and if you're good at coming
down from a full planche into a 90 degree hold,
and you're also good at holding from a 90 degree
and pushing up, those are the two very motions
that you do when you do a full planche push-up.
So let me go ahead and show you guys
what this move looks like.
(smooth electronic music)
Alright, so let's break down this move real quick.
So as you can see I'm starting from an L-sit position.
The reason why I'm starting from an L-sit position
is because in an L-sit, you're already straightening out,
locking out your arms, and you also have your scapulas
and your back in the right placement to just lean forward
straight into that full planche position.
Remember what I told you before, when full planche position,
you cannot have your back like this, or even slightly
like that in any way, shape, or form.
If you really want to hold this position,
you need to have your back rounded out.
with your scapulas protracted.
Now when you're doing this exercise,
from that L-sit position you're gonna lean forward,
keeping that form as you're leaning forward,
you're gonna bring your legs straight out.
And once your body is in that straight line position,
with your arms locked out by your waistline,
that's when you're gonna begin
to squeeze as hard as you can, continue to lean forward
as you drop down, and then once you get
to that 90 degree hold position, you're gonna squeeze again.
Your whole entire body as well as your grip to stop
in that position, at least for one second,
then we're gonna come back up
and go right back into that L-sit position,
continue those reps.
Now when you're actually coming down
from that full planche position into
that 90 degree hold position, you're using the same muscles
and the same force that you would use to come right back up,
so this is a great exercise right here,
guys, one of the best in my opinion
for learning full planche push-ups.
So now I have one last move for you guys,
and if you guys can master all five of these,
then you guys are gonna be doing
full planche push-ups in no time.
It's definitely a very intimidating move,
looks almost impossible when you're just getting started,
but I promise you, if you're training the right progressions
and you have the proper training regimen,
virtually almost anybody can learn
the full planche push-ups.
So let me go ahead and show you
the last progression I have for you guys.
I'm gonna show you the tuck planche to 90 degree hold.
It's like this.
(smooth electronic music)
Whoo.
Now this one has to be one of the hardest,
but it's also one of the most effective,
in my opinion probably the most effective,
which is why I had this as the last progression,
because if you can do this move right here,
then you're definitely super close
to a full planche push-up.
With this progression, we're focusing on everything.
A full range-of-motion push, locking out our arms
at the top, completely engaging our core,
and controlling and pushing our entire body weight
while keeping a horizontal position the entire time.
And personally, I think if you can do at least four reps
of that in a row, there really shouldn't be a reason
as to why you can't do at least one full planche push-up,
which is why this is the shortcut to full planche push-ups.
Practice these five progressions,
and in my opinion these are gonna be the only progressions
that you're really gonna need
to get to those full planche push-ups.
Of course, all the other progressions are great,
but you don't want to spend too much time focusing
on trying to learn other things that aren't gonna give you
the actual goal that you want.
Focus on the progressions that are actually gonna
be effective, and that are gonna lead you
to the harder and harder states of skill and strength.
And that way you're not wasting time,
and all your hard work and effort into something
that might not even give you what you're truly looking for.
So with that said guys, start training
those full planche push-ups.
Thank you guys so much for watching,
if this video helped you, definitely smash that like button.
And if you have a friend that's trying
to take their training to the next level
and gain some superhuman strength,
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So with that said, elite THENX athletes,
thank you guys so much for watching,
leave a comment down below, let me know what you want
the next video to be about, and I will see you guys
next Sunday, 8 p.m. USA Eastern Time,
and get ready, December 21st,
I have new music dropping for you guys,
I'm gonna post more about that in the next video,
and on December 14th, we're gonna be dropping
the weight vest again on chrisheria.com,
so if you want one this time,
definitely make sure to get it the same day,
before they're all sold out.
And lastly, the THENX team and I will be
in Los Angeles, California for the Fit Expo in January 2019.
Last year's was epic, and this year
is only gonna be 10 times better guys.
I can't wait to see all of you guys, until then, mad love.
Peace out.
(pulsing hip-hop music) ♪ Chop it ♪
♪ Chop it ♪
♪ Drop it and don't stop it ♪
♪ I came through to rock it ♪
♪ You can't hit my pocket whoa ♪
♪ I can't even stop it ♪
♪ And she know they got me numb ♪
♪ It came to me falling falling ♪
♪ I train to me stop it whoa ♪
(spirited dramatic music)