Скачать или смотреть Bent arm Planche Workout

Bent Arm Planches aren’t easy. You are most likely not able to do them on the first attempt and you shouldn't be.
Besides a significant amount of arm strength a full bent arm planche also involves the back, leg and wrist muscles. Besides having to train to get strong enough you also need to work on your balance and overall coordination.

There are countless of great drills to help you get started with progressions before hitting the final straight position. Variations like the wall assisted Bent Arm Planche and the Tuck Bent Arm Planche are great but it is important to remember that before you can work on the actual holds you have to develop strength to move through the position in a secure and safe manner without risk of injuries.

Lean push ups will make up a significant part of this training. Lean towards the front and make sure to keep your upper body slightly rounded. Protration is great but as a general rule of thumb simply analyze what gravity is trying to do to you and then push in the exact opposite direction.

Work on building strength slowly and steadily over time.
Stay consistent and don’t train the same muscle group (in this case pushing) more than 3 times a week. If your intensity is right, twice a week will be enough! Make sure to incorporate your workouts in a healthy full body routine where you will also work on pulling skills and train your legs.

Enjoy the struggles
Enjoy the gains
Make the most out of your weekend!
#calisthenics #bentarmplanche #gymnasticsstrength