Reverse Plank Progression

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    Reverse Plank Progression

    I just had a quick question about reverse planks. I was going through the Daily Dare archive the other day and did one for a minute, and I decided to put my feet up on a box for an decline as an attempt to increase the difficulty. But it still felt easy, which isn’t too surprising because I don’t find that reverse planks are a particularly difficult exercise, but still. Would doing a reverse plank on a decline by putting your feet up on a box increase the difficulty like I was hoping it would, or does this usually effective method for amping up exercises like push-ups and elbow planks not work in this case?

    #2


    The variations part might be interesting for you...

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      #3
      HellYeah That's pretty cool! What do you think of putting my feet up on the box for a decline like I tried though, is that effective too?

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        #4
        If your shoulders are mobile enough to keep good form it is a bit of a harder progresprogression. But try yourself how many reps or how long you can hold... in each position (rested) and you see how much harder it is.

        Personally I would progress to the one legged version.

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          #5
          If you want to make it harder you can try the reverse planche.
          Like the planche for the plank is a lot harder.
          Here there is the video of the image I didn't watch it:

          Click image for larger version

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            #6
            Sorry, Scorpion but as I understand it, the reverse planche, does train the front chain of your body, as the reverse plank trains the back chain, so the exercises are in fact contrary to each other.

            What skill would work is the back lever... ...

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              #7
              Are you sure? As the planche is like plank I think that reverse planche is like reverse plank.

              This states that back lever is like planche https://www.reddit.com/r/bodyweightf..._planche_are/:
              Prone body: back lever, Maltese cross, planche. These skills require high strength in scapular depression (lats and chest), protraction (chest, serratus anterior), shoulder flexion (front deltoids, biceps long head), and elbow flexion (the elbow is loaded and the bicep prevents it from hyperextending into snap city). Moderate spinal erectors and core strength is required to keep the legs horizontal and posterior pelvic tilt.

              Supine body: front lever, Victorian cross, reverse planche. They require high strength in scapular depression (lats and chest), retraction (low and mid traps, rhomboids), shoulder extension (lats, teres major, rear deltoids, triceps long head), elbow extension (triceps, especially for the Victorian and reverse planche). Moderate core and abdominal strength is required for a hollow body position.
              Back lever seems like planche while front lever seems for the back as reverse plank.

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                #8
                We have to look at the main hinge joints that are used in these exercises: hips and shoulders...

                In plank and reverse plank the shoulders are more or less* non-relevant, cause they are only building the anker perpendicular to the ground. The main focus is on abs and hip flexors (plank) and hamstrings, glutes and lower back(rev. plank). These are the muscles, what someone usually does this exercise for.

                *they are definitely not easy for your shoulders, it can be really hard to hold.

                Originally posted by Scorpion View Post
                Are you sure? As the planche is like plank I think that reverse planche is like reverse plank.
                Planche is not like the plank, it is the same body shape, but once you loose your feet as anker to the ground the forces you need are changing.

                For a plank you need your front muscles like it in a hollow position. To keep the legs up in planche you need the backside chain, hamstrings, glutes, lower back etc.
                So for the hip area, planche is like rev. plank. and for plank is like rev. planche

                therefore your quote is right:

                ​​​This states that back lever is like planche https://www.reddit.com/r/bodyweightf..._planche_are/:

                Moderate spinal erectors and core strength is required to keep the legs horizontal and posterior pelvic tilt.
                Moderate core and abdominal strength is required for a hollow body position.
                Back lever seems like planche while front lever seems for the back as reverse plank.
                If you look at the shoulder area/upper back: yes, there are similar muscle groups involved, but as stated not really relevant for main purpose of the reverse plank...

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                  #9
                  I didn't mean that planche is the same as plank but that they are similar and work the front chain.

                  But I didn't think that planche uses the back chain for the legs as you said, and so:
                  So for the hip area, planche is like rev. plank. and for plank is like rev. planche
                  When you do rev. planche do you use the back muscles as for rev. plank?
                  Rev. planche is a rare exercise I wonder if someone can do one arm version.

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                    #10
                    I didn't mean that planche is the same as plank but that they are similar and work the front chain.
                    The planche is a "hardcore" isometric skill, so in order to keep your legs up, you definitely need the front chain as stabilizer for your back chain, but the main working muscle group is the back, not the front chain.

                    Found this visualisation:


                    During the given exercise, they use the leaning plank to train the shoulder part, not the hip part

                    When you do rev. planche do you use the back muscles as for rev. plank?
                    The rev planche is similar to the front lever, instead of hanging from a bar/rings, you use the ground as an anker. The forces you work against are the same. The rev planche is a abdominal/ front chain exercise.

                    The reverse plank is like a hip thrust, it works the glutes primarily.


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                      #11
                      I just remembered that I used to do some rev. elbow plank.
                      That should be harder and work in a similar way.

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