Nerd Brother Training Shoulders | Part2️⃣⬇️ 1️⃣Exercise 1: Pike Push-Up - Maintain a pike position. - Shift your weight onto your hands, keeping your shoulders and hands in a straight line. - When moving forward, keep your elbows and hands vertical, and lean your shoulders forward to shift more weight from your feet to your hands. - When pushing back, keep the weight on your hands and push back to the starting position. - The closer your feet are to your hands, the harder the exercise becomes. ▪️4 sets of 8-10 reps. Rest for 1:30 minutes between sets. 2️⃣Exercise 2: Wall Walk - Start in a plank position and engage your core muscles. - Step by step, move your feet up the wall, getting as close as you feel comfortable and stable. - Pause for 1 second, then move forward as low as you can. ▪️4 sets of 5 reps. Rest for 1:30 minutes between sets. 3️⃣Exercise 3: Pseudo Push-Up - Rotate your hands to a 45-degree angle to minimize pressure on your wrists. - Lean forward and maintain scapula protraction. - The more you lean forward, the harder the exercise becomes. - Keep your core engaged throughout the movement. ▪️3 sets of 8 reps. Rest for 1:30 minutes between sets. 📲tap link in bio to start training with my App📈 #nerd #nerdprank #prank #nerdbrother #training ⠀#calisthenics #tutorial #planche #humanflag #human #body #pullup #muscle #training #coach #workout #handstand #andrystrong

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Why press❓⬇️ Pressing exercises better activate and develop your muscles, enhancing your muscle connection and understanding of how to engage them during a planche. The planche is not just about leaning forward as much as you can; it involves pressing your body away from the floor by activating specific muscles: anterior deltoids, pectoralis major, triceps brachii, serratus anterior, rectus abdominis, obliques, erector spinae, glutes, hamstrings. Pressing exercises increase muscle activation by recruiting more motor units, leading to greater strength and hypertrophy. This enhanced muscle activation improves neuromuscular coordination, allowing you to perform complex movements like the planche more efficiently. Therefore, by incorporating pressing exercises into your workout, you can improve your planche form and progress faster, optimizing performance and achieving a strong, stable planche. #calisthenics #tutorial #planche #humanflag #human #body #pullup #muscle #training #coach #workout #handstandchallenge #planchetutorial #handstand #andrystrong