Mi informe de Actifit: enero 24 2026

The warm-up started gently but precisely: I performed scapular push-ups to mobilize my shoulders and activate my rotator cuff, followed by incline push-ups that primed my chest, triceps, and core. This not only activated the necessary muscles but also reminded my body of proper technique, preventing injuries and maximizing efficiency.

Once warmed up, I started with the lean planche, a key progression for the full planche. I held the position for 3 seconds and followed with 3 clean push-ups; then, I increased to 5 seconds and 5 push-ups; and I finished with 10 seconds of intense hold plus 10 push-ups. I chose this progressive scheme because I believe it builds muscular endurance and targeted strength, and I wanted to test its real impact on my performance.

Next, I moved on to archer push-ups—ideal for improving balance—repeating the same pattern: 3 seconds of lean planche + 3 reps, working up to 10+10. I felt a deep burn in my shoulders and core.

This session helped me tremendously with my planche technique: I discovered stabilizing muscles I was unaware of, like the serratus anterior, which will facilitate the full planche or straddle hold. With each workout, I progress a little more, and that motivates me to keep going.