Planche push-up? If you have already tried the different bodyweight workouts and now you are ready to move on to the next level. Then in that case the planche push-up is the right one for you!
Among the regular push-ups that you do during your workout regime, planche push-ups are a bit different comparatively and also considered slightly difficult to do.
Things to know before doing the planche push up –
Planche push-ups require a large amount of control for their execution. This is why it is known to be the most difficult of all the other bodyweight exercises.
In this article, we will be discussing the step-by-step and how-to guide for doing the planche Push up. So if you are someone who wants to carry out the planche push up then read the entire article thoroughly.
Step-by-step guide on how to do a planche push-up-
Pushups are a type of bodyweight exercise that enables your muscles to become strong.
In order to protect yourself from any damage while doing push-ups. It is important to do it in front of a workout expert or a trainer before so that he can guide you through the right kind of posture and procedures.
Step 1-
To start with the process you just need to lay on your stomach and make sure that your arms are in extension. And your forms are facing up. Rotate your wrists in a way that your fingers turn aside.
Step 2-
Now in the second step, you have to lift your body by pressing your hand down. And this way you have to slightly tilt your body weight making it forward to your shoulder and chest area.
Step 3 –
Once step 2 is done, you have to slowly move forward to the next step. Press your legs and try to engage your core by raising your legs about the ground area. Slightly push your chest towards the ground by bending your elbows.
Step 4-
Now you have to hold this position for at least a few seconds. And then slowly and steadily straighten your elbows while returning to the starting position. And then repeat the necessary sets.
As it is said that in case you feel pain or discomfort you can get back to your normal position for a while. And try doing the posture again after a few 2 minutes.
Planche push-up progressions –
Well since we already discussed that planche push-up is not like your regular pushup. And hence nobody would like to do it right after waking up in the morning after a night of sound sleep, isn’t it?
You have to work your way up to this level over a long period and make sure to not attempt it before you’re absolutely ready.
Just to give you a disclaimer. Let us tell you that this can take you years to be comfortable doing this and to build up patience with your body and yourself. As you will develop and evolve and learn slowly to adapt to the changes in the progression and grow with it.
It is also advised to carry out this for the first time in front of a trained fitness coach. So that he can tell you your weak points and help you carry them in the right way.
Once you know the exact technique and you are confident enough to do it alone you can try doing it at home as well but slowly and steadily.
Tuck planche push up-
Among the various progressions that we will be learning further in this article. The first one is the tuck planche push up which should be done only once you have mastered the traditional method. And you are ready to work forward to the next level.
If you think you can carry out the normal push-ups easily and so you can do the planche push up easily. Then let us tell you that it is not necessary that if you are comfortable doing push-ups you can carry planche push-ups too.
As both are quite different and planche push-ups need a lot of patience progression and experience.
So it is important for you to not push yourself forcefully in the process and listen to your body signals and work accordingly. Because pushing yourself way too hard will have adverse effects on your body.
And hence it is required for you to understand that you don’t have to push yourself really hard and it should be a fun process to go with.
For doing a tuck planche push up you have to start in a plank position. Once that is done then you have to slowly move your body weight towards your front wrists and shoulder.
Once you do that now you have to tuck your legs towards your chest by raising your heels.
You have to slowly lift up your feet to maintain a balance in the position and hold it for approximately 30 seconds. And once you feel you are ready you can slowly control back to the starting position and repeat the process if required.
This exercise will give you a good posture along with good control. And it will also eventually help you in learning how to maintain control of your body when you are up from the ground.
The main body part that plays a major role here is your core. As it helps in engaging your body weight and keeping things under control.
The Modified planche push up-
The modified planche push-up is considered to be the best way for starting to train your muscles.
For doing the modified planche push-up you have to first build up the traditional planche push-up position.
After that, you have to move your hands closer to your shoulder area. And then bring your hands down to your hip area. You have to mainly focus on lifting your lower body.
This push-up helps you to get back into the form.
Now that we have discussed the step-by-step guide on planche push-ups. It is now easy for you to try doing it. Further, we will discuss the various benefits of doing the planche push-up.
Benefits of doing the planche push-ups
- It teaches you how to maintain your body strength. And bring your body under control and work out with utmost patience.
- It is an advanced calisthenics move that helps you train your arms and shoulders.
- Makes you feel stronger and more steady.
- It is a whole-body workout that challenges all bodyweight exercises.
- While you do the planche push-up. The main focus remains on your upper body arms or lower legs, etc. And all the body parts are worked when you do this version of the workout.
- Throughout the process of progression. You will start loving your body even more and it will also make you calmer and more composed as a person. As it teaches you how to remain in control.
- Many people don’t know this. But deltoids are the primary muscles that are used in the planche push up and both anterior and posterior deltoids are engaged during this workout. And hence require you to be strong enough to raise your whole body above the ground area.
- Keeps your waist under pressure for a long time. This keeps your body posture right and it helps you to look and stay active always.
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It is helpful in making your core muscles strong. You will be surprised to know that planks are better and more effective than sit-ups and crunches.
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It affects all the important muscles of the core. It increases the ability to lift weights and strengthens the waist.
- Reduce the Risk of Back Injury. One of the best benefits of doing planks is that it reduces the risk of back injuries during the gym.
- By doing plank regularly, you can avoid back injury during weight lifting.
- Metabolism will be better -One of the benefits of the plank is that it improves metabolism. It challenges your entire body at the same time.
- This exercise helps you burn maximum calories. By doing plank ten times a day for 60-60 seconds, the metabolism remains good throughout the day.
- Improves Flexibility – Sometimes the biggest reason for workout injuries is a lack of flexibility in the body. It strengthens your shoulders, core bones, hamstrings, and other muscles.
- If you do side plank regularly, then it increases the flexibility of the body even more.
While reading about the planche push-up. Many of you might wonder what is the difference between the regular pushups and the planche push up as they might appear to be slightly similar at once.
But that’s not true as planche push-ups are very different from your regular push-ups. And very difficult at the same time. Hence they require a lot of self-control, patience, energy progressions, and strength to carry them out in the right way.
Below mentioned are the differences between the planche push-up and your regular push-ups.
Planche pushup in comparison to regular pushup-
Regular push-ups that you usually do are basically meant for focusing on your upper body. In the case of regular push-ups, the focus is basically on your arms and shoulders which help you learn some basic specific forms.
However, in the case of planche push-ups, it not only just focuses on your upper body. But instead of keeping your toes on the ground for more balance. It helps you in working towards raising your leg and lower body off the ground as well.
What are the difficulties you might end up facing while doing a planche push-up?
Well as we discussed above. The planche push-up is a bit different and difficult to execute as compared to the regular push-up. And there could be various reasons why you might not be able to do it properly.
The reasons why you are unable to execute the planche push-up properly are as follows-
- The main reason why you are unable to do it the right way is because of the wrong position of your hands or the inability to balance your upper body off the ground.
- If you end up putting a lot of weight without proper positioning. You won’t be able to maintain the correct amount of balance required to execute the push-up.
- If you are not working your way through the progression for the planche push-ups you might not get it done the right way
- If you start doing the planche push-up without gaining the strength required to execute it. Your hand or body might not be strong enough to handle the position of the planche push-up as.
- It requires a lot of strength and control. Hence if your arms are not strong enough or you are not doing the progression properly you may not be able to finish this level.
- If you are trying this push-up for the first time alone then there are chances that you might not be able to execute it properly. This is why it is recommended to carry it out in front of a trained professional if you are doing it for the first time.
Conclusion
Bodyweight exercises can be carried out without any expensive gym equipment. As you can gain strength just by using your body’s weight. This is why they are best for your body.
Just like the regular push-ups and pull-ups that you do. Another kind of bodyweight exercise is the planche push-up that we discussed above is a bit difficult to execute because of some difficult progressions associated with the exercise.
But if you are a gym freak and a bodyweight fanatic. Then you can definitely try your hands out on this exercise. And once you master the skill you will see remarkable changes in your party weight and strength.
It will not only help you gain strength but also keeps you composed. And it teaches you how to have balance and control over your body.
Start slow, do not be in a hurry while attempting this exercise. And let your good signals for you to understand how to take things forward.
Last but not the least, be consistent with your workout and always consult a professional in case of any confusion or queries.
