Thursday, October 28, 2010

How to Train to Perform Planch Push-ups; They're not just a myth

Some of you at Beach Boot Camp were expressing your doubts about planche push-ups. Here's how I foresee training your body to successfully perform planche push-ups.

Full Planche pushups

Here's a YouTube clip of someone performing a planche push-up

Level of challenge: very advanced

How to do it:

With the full planche and partial planche push-up you will be lifting and lowering your complete body weight with only your hands on the ground. Due to the extreme strength and balance needed to perform this exercise, you will probably need to prepare for several weeks unless you are already at an advanced training level. These phases of training will allow you work up to a complete planche push-up.

Phase 1: Train up to the point where you can easily accomplish 50 to 70 standard push-ups.
Phase 2: Gradually move your hands closer to your abdominal region. This will allow you to start using the muscles you will need for the planche push-up.
Phase 3: Perform a negative (modified) planche push-up. Place your hands on the ground and raise your legs and place your knees on your elbows. Practice holding this position to gain balance. Once you’ve attained sufficient balance, lower your body as far as possible. Push back up and do it again. Once you have mastered the negative planche, you are ready for the partial planche.
Phase 4: Perform the partial planche push-up. With the partial planche push-up you will now extend your legs at a 20 to 30 degree angle upward. Instead of extending the legs straight out, parallel to the ground, they will be slightly upward. Once you feel comfortable with the partial planche push-up, it’s time to move on to the complete planch push-up.
Phase 5: Perform the complete planche push-up. Get down on all fours and place your hands by your abdominal region. Suspend yourself halfway between the upper and lower positions. Extend your legs and raise them off of the ground while balancing on your hands. While tensing your body and holding it as straight as you can, perform your planche push-ups by raising your body up and down. You body should remain parallel to the ground while performing the planche push-up.

Lt. Col. Bob Weinstein, USAR-Ret
Boot Camp Fitness Instructor and Author

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