A structured upper lower plan designed to introduce straight arm isometric holds, tuck planche entries, scapular protraction, and wrist tolerance. Suggested prerequisites: ability to perform 15 clean regular pushups, a 30 second solid plank, and pain free wrists.
Upper Body Straight Arm and Planche Lean
Focus on straight arm elbow lock, scapular protraction, and alternating push pull volume
2 Sets · 10-15 Reps · 45s Rest
Perform dynamic wrist circles and palm pulses to prepare the joints
2 Sets · 10-12 Reps · 60s Rest
Keep arms locked straight and focus on active protraction
4 Sets · 10-15s · 90s Rest
Lock elbows straight, protract shoulders firmly, and lean forward gently
3 Sets · 8-12 Reps · 90s Rest
Horizontal pulling to balance straight arm pushing volume
3 Sets · 6-8 Reps · 90s Rest
Vertical push strength for shoulder conditioning
3 Sets · 8-12 Reps · 75s Rest
Strengthen bicep tendons for straight arm durability
3 Sets · 20-30s · 60s Rest
Flatten lower back into the ground with posterior pelvic tilt