TOP 5 PLANCHE exercises

Today we see 5 exercises to master the planche.

In the past, on my Youtube channel, I uploaded a mini-video where I showed the main exercises, which you can find at the following link.

Today we are going to see 5 exercises to master it

so these are 5 exercises that, sooner or later, will have to be in your routine, according to your level.

So the first exercises will be very basic and the last ones will be a little more advanced so for those who are more advanced.

In any case it is always good to have a good base of strength especially in pushing, so dips, pushups and similar exercises.

To improve these exercises you can find my training programs on www.andrealarosa.fit

and you can also find short tutorials, short workouts circuits etc on my Youtube channel,

So 1st exercise of the day, essential to understand the activation of the body and all the muscles that are involved in the final planche position.

Hollow body position:

on the ground, only the low back touching the floor, raise the upper back, raise the legs,

engage the glutes, quads, engage the core and keep the position.

We don't go apnea, we always keep breathing constantly.

If it is too hard, at first you can shorten the lever so you can bring one knee to the chest or even both.

The most important thing is to keep the upper back off the ground, only the low back is on the ground, the core is engaged and we hold the position.

If that's too much hard yet, we shorten the lever further.

This exercise is essential to understand the final planche position

therefore allow the body to activate itself almost autonomously during the final planche position,

so that when you have to do the planche, you don't have to think about all the activations.

Start with 10 or 20 seconds of isometry and then, week by week, increase the timing,

so from 10 to 20 then 25, 30, 35 up to even 1 minute.

The important thing is that the exercise is correct.

This is really fundamental, it is the basis of everything, just to understand the setting that will be needed.

If you are already used to doing this exercise you can make it a little more effective than more useful by adding weights.

If you don't have weights you can use bottles 2 liters,

one for each arm, always keep the same isometry but this time arms straight, go down and open.

Angle between abdomen and arms is approximately 45 degrees.

Arms always stretched therefore the elbow is locked,

so that in addition to the necessary activations, there is also a little constant stress on the biceps, in order to get used to working with outstretched arms.

Obviously, once you get used to it and you no longer have problems, you can gradually increase the weight, so from 2 kg to 4 or even 6, 8 etc.

for those who are really advanced and used to isometry and exercise.

Obviously you'll get there with the passing of the months.

2nd exercise, also suitable for everyone, is planche lean.

Then on the ground or with hands on the parallels, we start in the plank position with arms outstretched, there we lean forward with the shoulders.

This exercise is essential to accustom the wrists, elbows and shoulders to the effort, to allow the body to have some weight on the joints and tendons.

And it is a fundamental exercise to master the planche because it is suitable for everyone.

You can start with a little initial imbalance and then, week by week, once you have reached very high timing so 10, 20 or even 30 seconds per series,

you can lean forward more and more, so week by week always a little more.

And the final goal is always to reach high timing,

so at least series of 10, 15, 20 seconds before moving on to the more advanced imbalance.

This must always be present in your training routine.

Here the activation is the same as the hollow body position we have seen before

so core engaged, glutes engaged, and without going apnea,

always keep breathing constantly.

The 3rd exercise to master the planche is on reps,

so start with sets of 5 reps and then increase everything week by week up to 10, 12 reps.

We start in L-sit position with arms straight.

It is more comfortable on the parallels.

Hold 2-3 seconds and then move on to tuck planche.

Hold 2-3 seconds and then return to the starting position.

Repeat this 5, 8 until you get to 12 times per set.

if the L-sit remains difficult, first of all train it because it is a fundamental exercise,

but above all you can start training this combo with bent legs.

So this in repetitions: 2-3 seconds of L-sit + 2-3 seconds of tuck planche.

And repeats as many times as necessary.

4th exercise to master the planche is the most advanced variation of what we have just seen, so we perform the exact same exercise.

We start from the L-sit position and this time we go to the temporary planche position.

So the difference with the previous exercise is that we don't keep isometries for 2-3 seconds per position but we only do the movement.

Movement is always controlled even if fast, but you must keeping attention on feeling the right activations.

Start with 5 reps per sets and then increase up to get to 10-12 reps.

Once you have reached 12 controlled reps per set, you can slow down the movement,

do it slower and slower until even to hold the isometry for 2-3 seconds for each position.

5th exercise to master the planche also helps a lot to improve the exercise that we have just seen,

therefore to accustom the body to imbalance with your feet off the ground.

We will need a grip then a bar or any other tool that allows you to hang a band.

So, band hanging the bar, we go to put it to belly button height.

We go into the tuck planche position,

so from here we lean forward with the shoulders and at the same time try to extend the lever then going to the full planche position.

If you can't hold the position you can do 2 things:

1st choose a band that assist you more, so that you unload more weight;

2nd, you can extend the lever only to the point where you feel the control, without reaching the full planche position.

Obviously it can be done both with hands on the ground and with hands on parallels.

Tuck planche and go back. And this movement is repeated several times per series.

Let's start with 5 controlled reps for sets, and then you can get to 8, 10,12 reps.

The important thing is that every rep is always controlled.

That's it for today.

I remind you to visit www.andrealarosa.fit

to find my training programs both on the basis of calisthenics and to train the planche.

For those who are more interested in training this skill, there is a video course of about 22 minutes where I show all the main exercises to train the planche.

In addition there are 3 example workouts for each level,

so 3 workouts for beginners, 3 workouts for intermediate and 3 workouts for advanced,

so that whatever your level you will find the right program for you.

It also gives you a general idea on how to schedule workouts for improve the planche,

so that you can then adapt each workout to your needs.

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See you soon.