January 13, 2009-Planche Push-Ups 3: Any Over 35 Colleagues Up for the Chal
My Goal is six months (June 30, 2009) from now I will be able to perform at least five of these most difficult push-ups. Can a 44 year old do it? We’ll see! Hopefully some of you all will join me in the challenge.
I am currently working the Tuck Planche position. I hold the position 6 times for 12 seconds each with two minutes rest between. I will not move to the Advanced Tuck Planche position until I’m able to hold the position for 60 seconds. It is also important that I’m able to maintain my arms in a straight position. The arm position has been gradually improving. Depending on my progress, I will work on this for the next two months and move on to the advanced Tuck planche position posted. I’m posting this because some of you may be stronger and further along than I am in training.
Excerpts from
“Building an Olympic Body through Bodyweight Conditioning”
By
Christopher Sommer
Emphasis and underlines are mine. For the complete article see:
http://www.dragondoor.com/articler/mode3/229
Advanced Tuck Planche
Once you feel comfortable with the tuck planche and are able to hold it for 60 seconds with correct hips and elbows, you can increase the difficulty of this exercise by progressing on to the Advanced Tuck Planche. The primary difference between the tuck and advanced tuck planche is the position of the back. Note that in the tuck planche the back is curved, while in the advanced tuck planche the back appears flat. While holding your hips shoulder high, try to extend your hips back behind you until your back is flat. This “flattening” will greatly increase the intensity of the tuck planche. In fact, I think you will be extremely surprised at how much harder such a small movement can make the tuck planche.Continue working this position, until you are once again able to hold the static for 60 seconds correctly in a single set with your back completely straight (“flat”).
Here is the Advanced Tuck Planche demonstrated:
May 19, 2009 at 4:03 am
G’day Andrew, I accept your challenge
I am over 35 only by a few months. I have moved away from typical gym training and am now doing all my workouts at home, and doing a lot of body weight exercises. When I first saw this plance push up on a youtube vid I didn’t even consider doing it, it just seemed impossible to me. But now I’m thinking well if someone else can do it why can’t I. As you can see from my youtube vid here
http://www.youtube.com/watch?v=K1usw7NY_EY
I’m no slouch either, I am also interested in doing one arm push ups with only one foot (the diagonally opposite) on the ground, considerably harder than both feet down. But having no feet on the ground trumps that. Thanks for posting your suggestions. I have a suggestion to. Try doing pushpus with your feet on the ground but with your hands back towards your centre as much as possible, but maybe your approach is better.
Ian
May 19, 2009 at 7:59 am
Ian, you are definitely no slouch! I just viewed your one armed push-ups video on youtube. Awesome strength. I’m still working toward those planche push-ups. I’m gaining a lot of strength. I you look at my planche training workout (I always post my workouts and include a MS Word copy in my Bodyblog) you will see "pseudo push-ups." These are just the push-ups you are describing–with my hands back towards my centre. I’ve revised my goal to trying to do at least one of them by my birthday…September 3rd. Keep me posted and thanks for your comments.