AS ARSENAL CELEBRATE their first Premier League title in 22 years, one of the club’s greatest-ever players, Thierry Henry, is taking on a very different challenge of his own.
In recent months, the 48-year-old has been showing off his noticeably bulkier – but still lean – physique on social media, regularly sharing snippets of his training sessions. His latest workout finisher, consisting of 78 total push-ups and a further 78 seconds spent holding a high plank, offers a glimpse into just how hard the Frenchman is still pushing himself in the gym.
“Another finisher 🔥🔥,” he wrote on Instagram. “Until the end 💪🏽”
Henry’s finisher follows a descending rep ladder. He starts with 12 press-ups, then 11, then 10, working all the way down to one rep. Between each set, he holds a high plank for the corresponding number of seconds. After 12 press-ups, for example, he immediately holds a plank for 12 seconds before moving into the next round.
“Despite being an elite athlete, Thierry Henry’s workout is a great example of how even simple finishers can improve both muscular and cardiovascular endurance, regardless of fitness level,” says Bruno Pontes, personal trainer at Muscle Booster.
“By adding prolonged holds, he’s maximising tension through key upper-body muscles, including the triceps, shoulders, chest and core.
“The holds are also highly effective for improving balance and stability – both of which are important when lifting heavier weights and building strength.”
It’s a brutal finisher lasting well over 100 seconds in total. No wonder Henry is looking so jacked on TV these days.
The Finisher
Complete as a descending rep ladder, alternating between exercises each round
A1. Push-Up x 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
A2. High Plank x 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 secs
12 push-ups → 12-second high plank
11 push-ups → 11-second high plank
10 push-ups → 10-second high plank
Continue all the way down to 1 rep and 1 second
How to Do the Movements
Push-Up
- Begin in the high plank position with your hands a little wider than your shoulders.
- Focus on keeping your shoulders away from your ears with your core engaged and your entire body locked.
- Lower your chest towards the ground with your elbows below your shoulders, creating an arrow shape with your body.
- Explosively push the floor away from you until you fully extend your arms.
High Plank
- Hold yourself at the top of a push-up position, making sure your back is straight and your abs and glutes are tensed.
- Hold without allowing your hips to sag, and don’t forget to breathe.
