If you are looking for a challenging and effective upper body workout, planche push ups are worth considering. This advanced exercise targets your chest, shoulders, triceps, and core muscles, helping you build strength, stability, and control.
What Are Planche Push Ups?
Planche push ups are a bodyweight exercise that involves holding your body parallel to the ground while performing push ups. This position requires a high level of upper body and core strength, as well as balance and coordination.
To perform a planche push up, you need to start in a plank position with your hands about shoulder-width apart and your fingers pointing forward. Then, you shift your weight forward, raise your hips, and lift your feet off the ground until your body is parallel to the floor. From there, you lower your chest towards the ground while keeping your body straight and your elbows close to your torso. Finally, you push yourself back up into the starting position.
Why Should You Do Planche Push Ups?
Planche push ups are an excellent exercise for building upper body and core strength, improving your balance and coordination, and challenging your body in new ways. They also engage your stabilizer muscles, which can help prevent injuries and improve your overall athletic performance.
Moreover, planche push ups can be modified to suit your fitness level and goals. For example, you can start with easier progressions, such as tuck planche or frog stand, before attempting the full planche. You can also use props, such as parallettes or yoga blocks, to increase your range of motion and support your wrists and shoulders.
How to Do Planche Push Ups?
Before attempting planche push ups, you need to have a solid foundation of upper body and core strength, as well as proper form and technique. Here are some steps to help you get started:
Step 1: Warm Up
Before any workout, it's essential to warm up your muscles and joints to prevent injuries and prepare your body for the upcoming challenge. You can do some light cardio, such as jogging or jumping jacks, followed by some dynamic stretches, such as arm circles and lunges.
Step 2: Master the Plank
The plank is a fundamental exercise that helps you build core strength and stability, which are crucial for planche push ups. Make sure you can hold a plank for at least 30 seconds with proper form, including a neutral spine, engaged glutes, and braced abs.
Step 3: Progress to Tuck Planche
The tuck planche is a beginner-friendly progression that helps you develop the necessary upper body and core strength and get used to the planche position. To perform a tuck planche, start in a plank position, then tuck your knees towards your chest and lift your feet off the ground while keeping your elbows close to your torso.
Step 4: Move to Frog Stand
The frog stand is another intermediate progression that challenges your balance and coordination and prepares you for the full planche. To perform a frog stand, start in a squat position with your hands on the ground, then lean forward and lift your hips until your knees touch your triceps. From there, you can lift one foot off the ground, then the other, and hold the position for as long as you can.
Step 5: Attempt the Full Planche
Once you feel comfortable with the tuck planche and frog stand, you can attempt the full planche. Remember to engage your core, squeeze your glutes, and keep your body straight and parallel to the ground. You can start with partial reps, such as lowering halfway down, before progressing to full reps.
Conclusion
Planche push ups are a challenging and rewarding exercise that can help you build upper body and core strength, improve your balance and coordination, and take your fitness to the next level. Remember to start with proper warm-up, progress gradually, and focus on proper form and technique. With practice and patience, you can master this impressive feat of strength.
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