Top 5 Exercises To Master the Planche By Chris Heria
Introduction
The planche is an advanced calisthenics move that showcases incredible strength, balance, and control. It is a full-body exercise that requires immense core and upper body strength. In this article, we will explore the top 5 exercises recommended by Chris Heria to master the planche. Let’s dive in!
1. Frog Stand
The frog stand is the foundation for mastering the planche. Begin by squatting down and placing your palms on the ground, fingers facing forward. Then, position your knees on the back of your elbows. Slowly lean forward, keeping your gaze forward, and lift your feet off the ground. Hold this position for as long as you can, aiming to increase your hold time gradually. The frog stand strengthens your wrists, shoulders, and core while improving your balance.
2. Tuck Planche
Once you feel comfortable with the frog stand, progress to the tuck planche. Start in a squatting position with your hands on the ground, fingers facing forward. Shift your weight forward and lift your feet off the ground, tucking your knees into your chest. Focus on keeping your body parallel to the ground, engaging your core and upper body strength. Aim to hold this position for as long as possible and gradually increase your hold time. The tuck planche targets your shoulders, triceps, and core while improving your balance and stability.
3. Advanced Tuck Planche
The advanced tuck planche is a progression from the tuck planche. Assume the same starting position as the tuck planche, but this time, straighten your arms and lift your knees higher, towards your chest. Strive to maintain a 90-degree angle between your upper and lower body. This exercise further challenges your core and upper body strength, specifically targeting your triceps, shoulders, and upper back muscles. Practice holding this position for increasing durations to progress towards the full planche.
4. Straddle Planche
The straddle planche requires enhancing your flexibility while maintaining the necessary strength. Begin in a seated position with your legs spread wide apart. Place your hands on the ground, fingers facing forward, and lean forward, lifting your feet off the ground. Focus on keeping your legs wide open and parallel to the ground. This exercise places additional demands on your core, shoulders, and triceps. With consistent practice, you will improve your straddle planche and inch closer to the ultimate goal.
5. Full Planche
The full planche is the pinnacle of planche training. It demands immense upper body and core strength, as well as exceptional balance and control. Starting in a push-up position, lean your weight forward and gradually lift your feet off the ground. Extend your legs fully, keeping your body parallel to the ground. Achieving a full planche requires consistent practice, patience, and determination. It is an incredible feat that showcases the epitome of body control and strength.
Conclusion
Mastering the planche is a journey that requires dedication, persistence, and a progressive approach. By gradually progressing through the exercises mentioned above, starting with the frog stand and ending with the full planche, you can develop the strength, balance, and control necessary to achieve this incredible calisthenics move. Remember to always prioritize proper form and technique, take sufficient rest days, and embrace the process. Good luck on your planche journey, and enjoy the rewards that await you!