ÜST VÜCUDU PARÇALAYAN EGZERSİZ 1

This planche-based push movement targets your entire upper body in a single exercise. It activates the triceps, shoulders, chest, serratus anterior, lats, biceps, wrists, and traps simultaneously. If your goal is to build real strength and control using bodyweight, this movement is highly effective. How to use it: Perform 5 sets First 3 sets: focus on clean, controlled reps Last 2 sets: train close to failure Programming tip: Place this exercise as your 2nd or 3rd movement in your workout. It requires both pushing and pulling strength, so avoid doing it when you're already exhausted. Progression: Start on knees (beginner) Move to standard form Increase range of motion over time Consistent practice will improve coordination, strength, and transition into advanced skills like planche and muscle-up.