Planche Push Up Drills for Ultimate Strength and Control

The Planche Push Up Is One Of The Most Popular Exercises For Building Muscle And Improving Your Conditioning Ability. Its Effect On Your Body Will Be Longlasting.

Planche Push Ups Are A Very Effective Exercise To Build Muscular Strength, Power & Endurance. They Can Also Help You Burn Fat With Proper Training Plan.

If you are looking for a great exercise to build your strength and endurance then the planche push up is one of the best exercises for you. If you want to get fit and toned, then this exercise will definitely help you achieve those goals.

Why Should I Do Planche Push Ups?

You may ask yourself why would anyone need to do these push ups?

Well, if you are just starting out with weight training or if you have been doing some form of resistance training but not really getting results, then planche push ups might be right for you.

They are very simple to learn and once mastered they will help improve your overall fitness level. These push ups will also help burn fat because they involve moving your bodyweight from side to side while keeping your core tight.

How To Perform Planche Push Ups?

Planche push-ups are not like regular push-ups. When doing these you are not just going from your knees to your feet and back again, you are actually moving from your toes to your knees and back again while still keeping your body straight the entire time.

This is a very difficult exercise to do because of the strength it takes to keep your arms locked and to move your body in opposite directions. It is very easy to cheat on this exercise and this is one of the reasons why it is advised that you have at least six months of regular push-up experience before attempting planche push-ups.

The first phase of planche push-ups involves getting your knees off the floor while keeping your arms locked. This can take time to master but it should not take more than a few weeks of consistent training before you can do it without any problems.

The second phase of planche push-ups involves getting your feet off the floor while keeping your knees locked. This is a little more difficult than getting your knees off the floor and so you will need to work on this for at least a month before you will master it.

The third phase of planche push-ups is getting your toes off the floor while keeping your feet locked. This is by far the most difficult phase of the planche push-up and it will take at least a year to master.

The fourth phase is the one most people will never achieve even if they try for many years. This phase involves getting your hips off the floor while keeping your feet flat on the floor. This takes a tremendous amount of strength and flexibility to do and even those who can do planche push-ups will not be able to get their hips off the floor.

How Many Reps And Sets Should I Do?

When you first start out doing planche push-ups, you should only be doing maximum of five reps per set. This may seem like a lot but as you get stronger you will be able to do more and more.

For the first two to three weeks you will only be doing two or three sets per day. Once you are able to do five reps per set, then you are ready to increase the number of sets that you are doing.

Most people will only be able to do one to two sets per day, so having a day off in between sets is important to allow your muscles to heal and recover.

What Kind Of Results Can I Expect?

If you are a typical weight-training beginner then you should be able to do at least five reps per set within two to three weeks. This means that you have passed the beginner stage and are ready to move on to the next phase of planche push-ups.

Planche Push Up Drills for Ultimate Strength and Control - GYM FIT WORKOUT

If you are an elite athlete who has been training for many years then you may find that you can do planche push-ups for several reps even on the first day. Everyone is built differently and some people will be able to do it quicker than others no matter what they do.

Once you have mastered regular planche push-ups, you can move on to one arm planche push-ups by removing one of your arms from underneath your body and placing it on top.

This is more challenging than regular planche push-ups and most people will find that they can do more reps when they first start out because it is easier to balance yourself with one arm than two.

These types of push-ups are very good for working the core muscles because it requires the entire midsection to contract in order to keep the body stable and balanced.

Most people do not feel any soreness or tiredness in their chest, shoulders or arms, but they do feel it throughout their midsection for several days after doing planche push-ups.

This is why isometric core exercises are important for planche push-ups because if you don’t have a strong midsection, you are not going to be able to keep your body stable while in the planche position and this can lead to injury.

If you are a beginner then it is best to start out by using the knees hip flexor stretch detailed above and working on one arm at a time until you can get ten good reps per side. Then you can move on to putting both arms on top and working on getting your regular push-ups for a few weeks before attempting one arm at a time again.

If you are an elite athlete then you are going to want to move on to doing one arm at a time as soon as you are able to do five or more reps per side. This is because your body will adapt very quickly to the exercise.

How Many Times Should I Do These?

Most people should only be doing planche push-ups once per week for no more than three times. More than this will not produce faster results and can actually lead to over training if you aren’t careful.

Make sure that when you do these that you don’t end up over exerting yourself because this can also lead to injury and slow down your progress as well. Planche push-ups are challenging enough on their own without having to do too many of them in a row.

What Do I Do If I’m Not Able To Do Them?

If you aren’t able to do planche push-ups yet then you will want to follow the steps in the beginning of this guide for learning how to do a planche. This means that you need to work on your shoulder strength as well as your core strength.

Planche Push Up Drills for Ultimate Strength and Control - GYM FIT WORKOUT

Begin by doing push-ups with your knees on the ground and then working your way up to standard elbow balance. Once you can do ten or more of those then move on to one arm at a time until you can do five or more on each side and finally the full planche push-ups.

How Long Does It Normally Take To Get This Move?

How long it takes you to get the planche push-ups completely depends on how dedicated you are in practicing them and how well your body responds to training. Most people can get the move down within two months with proper training. Some people take longer than this while others are able to do it quicker.

If you aren’t able to get the move within four months of trying, then you need to re-evaluate your training or perhaps your eating plan because you are either not eating enough or you are doing too much volume and over training. Get a feel for how your body responds to different types of training before jumping into it so you don’t end up wasting your time and more importantly hurting yourself.

How Can I Make It Harder?

Once you can do at least ten full planche push-ups, you can make the move harder in a variety of ways. The first way is to place your feet up against a wall. This is going to make it so that when you lean forward you are going to have a much greater range of motion and this will increase the amount of work that your muscles are going to have to do.

The other way that you can make this move harder is to perform the planche push-ups on one arm. This will obviously cut down on your range of motion and will put all of the work on one side of your body rather than balancing it out. Once you can do ten full planche push-ups on each side with your feet against the wall you should try taking one arm out at a time.

Ways To Add Dynamics And Intensity

As you get stronger and more experienced with the planche push-up you are going to want to start making the move more dynamic and add some more intensity into your training. There are quite a few ways to do this. The first way is to start lowering your body deeper into the push-up. This is going to increase the range of motion and make it harder for you to complete each rep.

You may find that your form suffers a bit when you first try this but as long as you take it slow you should be fine and it shouldn’t take you too long to adjust.

Another way to make this move more dynamic is to start pausing each rep at different points in the motion. For instance, you could do a normal planche push-up, pause at the top for a second, then do another rep and pause at the half way point in the motion, then do another rep and pause at the three quarter’s point, and finally end your set with a full planche push-up. This is a much more advanced way of training the planche push-up and should only be attempted by people who are already very strong at this move. If you cannot complete at least five reps in the normal fashion then you need to build up to it gradually or you will most likely get hurt.

The final way that we are going to talk about is simply combining other moves with the planche push-up. For instance, you can start by doing a planche push-up, then lowering yourself down and doing a shoulder stand, then going back up into another planche push-up and so on. There really is no end to the combinations that you can use. It all just depends on what your goals are and how much you want to challenge yourself.

The planche push-up is definitely not a move that you should be trying if you are a beginner. You should have at least six months to a year of training under your belt and have a solid base of strength built up in your chest, shoulders and arms before even thinking about this move. If you try to take short cuts or skip certain steps in your training you are going to run the risk of getting hurt and that is never a good thing.

Sources & references used in this article:

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Performance of a sustainable asphalt mix incorporating high RAP content and novel bio-derived binder by A Kalym – 2019 – North Atlantic Books

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The American Society of Shoulder and Elbow Therapists’ consensus rehabilitation guideline for arthroscopic anterior capsulolabral repair of the shoulder by KD Plancher, RK Peterson… – Clinics in sports medicine, 1996 – researchgate.net

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