Increase Straight Arm Strength with these Exercises!

what's up guys welcome to this new video

my name is boss i'm an online coach at

calisthenics family and part of the team

and today i'm going to show you two

exercises to start increasing your

straight arm strength so let's get into

it

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so if you want to unlock exercises like

press to handstand or a planche you're

going to need straight arm strength so

before we get into the exercises i'm

going to explain a little bit about what

the difference is between straight arm

strength and bent arm strength so first

of all straight arm strength so when

you're doing straight arm exercises

you're producing force through your

muscle while it stays in the same

position this is something we call

isometric strength when doing bent arm

exercises like a pull-up or a push-up we

either shorten or lengthen the muscle

this is also something we do in daily

life when picking up something or

putting something away so this is why

bent arm exercises feel more intuitive

and we also learn them faster but we're

gonna need straight arm strength in

order to unlock exercises like the press

to handstand or a planche for me

personally i was always pretty strong

with like bent arm exercises but um like

the straight arm exercises did not come

easy for me i recently unlocked the

straddle press to handstand and these

two exercises were a real game-changer

for me so the first exercise that i'm

gonna show you is called the pike press

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okay so i'm gonna show you two

variations for the pike press the first

one is the easy one and the second one

is the harder one so what you're gonna

do is you're gonna sit on your knees

you're gonna put your toes you're gonna

point them towards the floor and you're

gonna put your hands

a little bit in front of your knees

from here

the only thing you're going to do is

press the floor away as hard as you can

this will cause you to lift up your butt

and you're going to press as hard as you

can

from here we're going to go slowly

backwards in a controlled manner until

our knees are on the floor again

it's important that you keep your arms

straight and locked and that you keep

your

eyesight between your hands at all times

so again

nice and easy and controlled

if this is too hard

you can produce

force through your legs to help you get

up all the way

this will of course

take away some pressure from your arms

and will also make the exercise less

efficient but in this way you can tailor

it to your own strength level so the

second variation i'm going to show you

is the harder one for this we're going

to flatten our feet on the ground

we're gonna put our hands

next to or even a little bit behind our

knees from here it's the same movement

again lock out the arms

and press the floor

away as hard as you can

from here we're going to go back nice

and controlled

you want to feel the force through the

palm of your hand not your fingers but

through the palm

arms are straight all the way

and you keep your eyes between your

hands at all time

since this is a beginner exercise we

want to aim for a high volume so aim for

8 to twelve reps for three to four sets

in order to uh strengthen your ligaments

tendons muscles but also to increase

your mind muscle connection so this was

the first exercise and now let's move on

to the second exercise which is called

pike steps

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so the second exercise is called pike

steps so what we're gonna do is we're

gonna put our hands

on the floor

we're gonna straighten our legs bring

our butt into the air we're gonna lean a

bit forward

push away from the floor

and we're gonna float our feet

off of the floor towards our hands we're

gonna repeat this for eight to twelve

times

so three important things to remember

when doing this exercise is that you

keep your arms straight and locked that

you press through your palm of your hand

not your fingers

and that you get your feet as close to

as possible to your hands which will

work your compression strength

so you can incorporate these two

exercises in your current routine for

example on your push day but if you want

to get the most out of these exercises

you can also do them every day for

example during a break from work or

study

just do like one or two sets you only

need the floor so that's perfect

and that way you'll get the mind muscle

connection way faster so guys these were

two exercises that you can use to

increase your straight arm strength let

me know if you liked the video if you

have any questions and if you have any

other suggestions to increase your

straight arm strength put your thumbs up

leave a comment and definitely check out

our free ebook for beginners if you want

to start with calisthenics thanks for

watching and i hope to see you soon

peace out

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