How to master one of the most difficult exercises - push-ups planche.
Planch push—ups are an advanced exercise with their own weight, designed for a powerful full-body workout. The planch position involves using the muscles of the core and arms to lift the legs off the ground. To perform a full planche push-up, you will need a significant amount of upper body, core, and lower body strength.
3 advantages of doing push-ups planch
Planch push-ups develop upper body strength. Similar to regular push-ups, planch push-ups target upper body muscles such as pectorals, anterior deltoids, triceps, biceps, and anterior serratus muscles.
Planch push-ups strengthen the core muscles. Planch push-ups involve the abdominal, lower back and buttock muscles to stabilize the body and learn to perform a full range of movements. If done correctly, this can lead to a stronger and more stable bark.
Planch push—ups are an effective exercise for gymnastics. Planch push—ups are an excellent exercise that helps gymnasts master a variety of movements.
Variations
Practice these variations of planch push-ups to move on to full-fledged planch push-ups. Performing a planche requires patience and endurance, so be sure to warm up, stretch and rest between workouts.
Inclined planch with legs apart: to perform this variation of planch, start from the position of a straight plank. Spread your legs apart, slightly wider than shoulder width apart. Keep your toes on the ground and lean forward before doing push-ups.
Pseudo-plank push-ups: Start with the plank position on straight arms. Turn your arms at a 45-degree angle and lean forward so that your hands are under your hips. Keep your feet on the ground, pointing your toes so that you rest on the upper parts of your feet. Lift your chest up, then bend your arms at the elbows and lower your body to the floor.
How to perform planch push-ups correctly
For planch push-ups, start by doing 2-5 sets of 3-8 reps. Calculate approaches and repetitions based on your ability to maintain good technique throughout the exercise.
Get on all fours, knees and toes bent and touching the floor. Your hips should be above your knees. The arms should be slightly wider than the shoulders, and the palms should be turned outward from the body.
Rest your hands on the floor and turn your shoulders outward to engage the widest ones.
Straighten your legs to lift your knees off the ground and get into the plank position.
Squeeze your legs together. Pre-strain your shoulders and hips by using the core. Your ribs should be lowered and your pelvis should be slightly tucked in.
While in the push-up position, push the body forward, moving to the toes and squeezing the quadriceps and buttocks. Squeeze your chest and shoulders as your upper body shifts forward.
Tighten the core muscles, keeping the tension of the whole body, and lift your feet off the floor. Your chin should remain raised throughout the movement. The shoulders should be in front of your arms. Your body should form a straight line from head to toe. All repetitions should start from this starting position.
Balancing on your hands, lifting your feet off the ground, pull your chest up to your arms, bending your arms at the elbows. Your shoulder blades should contract as you descend to a raised surface.
Lower your body until your shoulders are level with your back. Your elbows should be no more than 45 degrees from your body.
While maintaining alignment, start moving upward by squeezing your chest and straightening your elbows. Your shoulder blades should push forward as you rise into the upper part of the movement.
Complete the movement by straining your chest and triceps.
Repeat the planch push-up the desired number of times.
How to Train safely and avoid injury
If you have a previous or pre-existing medical condition, consult your doctor before starting an exercise program. Proper exercise technique is necessary to ensure the safety and effectiveness of the exercise program, but you may need to modify each exercise to achieve optimal results depending on your individual needs. Always choose a weight that will allow you to fully control your body throughout the movement. When performing any exercise, carefully monitor your body and stop immediately if you notice pain or discomfort.
To see constant progress and build body strength, include proper warm-ups, rest and nutrition in your exercise program. Your results will ultimately depend on your ability to recover adequately after training. Rest for 24 to 48 hours before training the same muscle groups to ensure sufficient recovery.
