How to Planche Push Ups

Today I’m going to show you some exercises to learn the “planche push up”

If you don’t know what I’m talking about, this is the final goal.

It’s an advanced movement, it takes a lot of patience, but don’t worry, you can achieve your goals if you have the dedication.

Obviously, you just can’t start calisthenics and hope to learn it straight away.

You need a good basic strength first. Work a lot on the basics like Push ups, Dips and all the different grips.

If you need a program to improve these exercises you can visit www.andrealarosa.fit

Or watch my other videos, especially the tutorials.

So, 1st exercise of the day: Pseudo Planche Lean Push ups

If you don’t want to have pain on your wrist joints, try to extra rotate your hands.

Start with a straight arms plank position and then you lean forward.

You can start doing the push ups once you find the proper leaning.

Keep all the muscles of the Core engaged. Don’t rush the repetitions.

Start with 3-5 reps per set.

The most important thing is the leaning, you really have to feel it.

After some weeks you can increase the number of repetitions.

4-5 sets x 8-10 reps is okay.

2nd exercise of the day is super important in my opinion.

Bent Arm Planche Lean Hold.

Just hold the position, the more you lean the harder the exercise.

This is a great way to get used to the angle of work.

It’s good because once you master this position you’ll suffer less during the push up.

You can start with sets of 8-10 Seconds and work your way to 15, 20, 25 or even 30 seconds.

If you aren’t used to these exercises be careful, because it can cause some pain on your forearms.

This is why I always suggest to work properly on the basics exercises first.

So, you have be careful, the objective is to avoid any type of pain. Health First.

If you feel the need you can try use some wristbands/wristwraps.

Talking about wrist wraps, you can visit the website in the description if you want mine.

3rd exercise of the day: Handstand Push ups.

I do already know what most people is thinking right now: “I can’t do an handstand, I don’t have the balance” blabla

There is already a video on my channel with the best exercises to approach the HS Push up.

If you can’t balance yourself for more than 3-5 reps during the HSPU, you can do them with the support of the wall.

Forehead goes a little further than the hands line.

Once you are able to manage 8-10 reps per set, you can increase the R.O.M. by using the parallels.

It’s gonna be more difficult.

Control the eccentric part.

Last exercise, probably the most effective one.

The specific movement, but with tucked legs.

Start with 3 reps and gradually increase the number to 5, 6, 8 etc.

Then you can do it in Advanced Tuck Position.

Please, leave a comment down below telling me what you’d like to see next

If you prefer tutorials, routines, vlogs etc.

I always try to read some comments when I have the opportunity.

See you soon.