The Planche

[plancheismine]

http://www.dragondoor.com/articler/mode3/229/
I don't think anyone has posted this before and idk if this is the correct section but the planche is awesome exercise!
I have been working for a few months on the tuck planche. But i didn't get my hips up high enough so I worked on pressing extra hard with the shoulders and I got them up to shoulder-ish height. So now I can hold the tuck planche with proper from for about 14 seconds. Gotta have strong shoulders, tri's, chest, and core. I am also working on bending my arms and kicking my legs out for the full planche feel.
And Doing tuck planche push up's worked my diping muscles sooo much that I could do like 12 full dips now when I use to be able to do like 2!
So how are everyone else progressions going?

[koltz]

I'm working tarwards it too , I can hold a tuck planche easily but recently I'm not so motivated about it.
Some people say advanced tuck planches are useless beyond only a suplemental move , you should move to a straddle right after you can hold a tuck for 60 secs... you should also do alot of psuedo planche pushups ( pushups with your feet elevated on something and arms where they would be on a normal planche and eventually add in weight and reps...
Frequent training is also important , it's not your zero skill curlmachine on the gym.

[plancheismine]

Yeah Rianu said to go right to the straddle planche. Which by then I think I will have most of the core and back of the leg strength from doing back levers, L sits, and hyper extensions. It will just be challenging for the arm strength but I am working on holding heavy weights extended out in front of me. And some psuedo planche push ups.
But right now 60 seconds seems sooooo far away. So maybe I'll make it 45 :) Or just try the straddle one day and see what I am at.
After I acheive the planche with hands forward I will work towards it with hands backward (harder for me and no wrist pain).

I just need to build some really strong shoulders though.

[koltz]

I think you can try straddle planches pretty much even now , probably you won't get off the ground but try thinking about the movement and push into the floor isometrically it should help you on your way

I have a pretty good tuck planche, thanks to pseudoplanche push ups.
Basically they are like planche push ups but hands under the stomach and fingers downward. This move develops the shoulders and part of the chest.
I train by doing 3 sets of tuch planche holds and than 10-20 sets of pseudo planche push ups in half the reps than I can do.
Try that, see if it helps.

[plancheismine]

Yeah I practice psuedo planche push ups although I can't do them with my hands to far back but I am working them to build up the strength.

Can you hold a straight arm pleudo planche, without actual push ups?

The goal is to move the body forward of the hands only as much as you need to feel the pressure. Hold for as long as possible and with time you will go further and your hands will go lower and your shoulders will get stronger.

[plancheismine]

Can you hold a straight arm pleudo planche, without actual push ups?
Yeah easily....Although I do all the supplemental planche exercises after my tuck planches and workout. I just have the tuck planche strength without leaning to far forward so my muscles aren't that strong when leaning that far forward to transer to a straddle planche

I see how pseudo planche push ups help. The only problem is that most people can't lock their elbows straight when doing that exercise. If you can isolate the few degrees of motion when elbows flex and extend only a little bit than it may work for you.

[koltz]

This is where pillows come in handy

This is where pillows come in handy

Under your face for falling or for crying when you can't do something? lol

[plancheismine]

I see how pseudo planche push ups help. The only problem is that most people can't lock their elbows straight when doing that exercise. If you can isolate the few degrees of motion when elbows flex and extend only a little bit than it may work for you.
What? :?: :?

[Celcius]

I see how pseudo planche push ups help. The only problem is that most people can't lock their elbows straight when doing that exercise. If you can isolate the few degrees of motion when elbows flex and extend only a little bit than it may work for you.
What? :?: :?

I am guessing EN is saying the following;
Most people can do a static planche variation, except for their elbows are not complitely locked out. So EN is recommending to get into a planche variation position, let it be a tuch planche or pseudo-planche. From there keep the elbows locked. Unlock them slightly and lock them out again.

[plancheismine]

oh okay to build up the strength in that ROM.

[koltz]

This is where pillows come in handy

Under your face for falling or for crying when you can't do something? lol
For isolating lockout..

[ek2]

I can only do a frog stand, I don't quite have the strength needed for the Tuck Planche.

I can only do a frog stand, I don't quite have the strength needed for the Tuck Planche.
I think that's where there is a fault to that type of planche progression. It's difficult to go from knees supported to knees not supported. So many different muscles are trained. Frog only helps with wrist adoption to pressure and some shoulder balance.
Drill those pseudo planche push ups or get the hands as low as you can with the regular push ups.

[plancheismine]

Yeah man! A lot of different muscles! well I didn't have my hips high enough when I started the tuck planche but you have to really press hard with your shoulders. And your hip flexors cramp up in the beginning too. Which the frogstand does not prepare you for so you should work hanging leg raises and L sits to build up the hips.
And even progressing to the advance tuck planche would even be so much harder! I can't get my hips shoulder height with a straight back. I just don't have the strength. So work exercises for the adv. and straddle muscles like back levers and hyperextensions.

P.S. I could hold the tuck planche for 5 seconds my first try!

Do you guys have your fingers back or forward on the tuck planche?

[plancheismine]

Do you guys have your fingers back or forward on the tuck planche?
Forward which is a lot easier for me then hands bacl because I can't even hold it with my hands backwards (or sideways)! BUt I plan on learning it the other ways when I get better and stronger. With your hands back it is all shoulder muscle keeping you from falling forward (unlike hands forward which you can use your fingers to balance) and is a lot harder!
BUt hands forward always hurts my wrists! :cry: But I don't like doing it on paralltes because I am like afraid to lean forward because of the height :lol:

[koltz]

Heheh paralelets \ chairs are actually very good for learning it I found this out yesterday... Instead of falling over to the floro on tuck planches doing it between identical chairs or paralelets is easier , I can even do ADV tuck planche there you can also do planche pushups and not worry about your legs beying below your arms once a while this way you can learn to controll your planche much better and get the straddle faster..

[plancheismine]

Heheh paralelets \ chairs are actually very good for learning it I found this out yesterday... Instead of falling over to the floro on tuck planches doing it between identical chairs or paralelets is easier , I can even do ADV tuck planche there you can also do planche pushups and not worry about your legs beying below your arms once a while this way you can learn to controll your planche much better and get the straddle faster..
You mean that your hips can sag and you can still build up some shoulder strength? Is your adv. tuck planche on the chairs good? hips shoulder height? or are you just trying to build up the back strength from lower down?

[koltz]

This too , but mainly if your hips sag you acn get them back up...
And even more importantly you can try crappy straddle planches and cover the expected plateu when you get to straddle planches on floor.....

I dunno It feels like you learn faster how to sync your torso lengh with your arms to keep the balance on paralelets \ chairs..

Edit : I forgot to mention you can go below the floor on psuedo planche pushups or do planche pujshups with one leg tucked and stuff like that in other words more options and better safty wheels so you can keep going even if you messed once

[plancheismine]

This too , but mainly if your hips sag you acn get them back up...
And even more importantly you can try crappy straddle planches and cover the expected plateu when you get to straddle planches on floor.....

Why would you be able to get your hips back up any easier then on the ground? :? If you get tired then your hips are going back down anyway.
ANd yeah practicing the harder moves with more space will help build up the strength. That's why I get into the bottom position of a tuck planche push up and work on kicking my legs out backward to build up the straddle (leg) strength with extra space.

[koltz]

I just tried side to side tuck planche pushups with space between chairs heheh , there so hard....... like maxing a bench I manage one each side lol probably w/ wrong form

[Pryrates]

at the moment I can hold advanced tuck planche for 5-10 sec. When I tried straddle i found out that I can only straddle around 80 degrees, so I have to improve my flexibility much before I try it again.

In my opinion the static holds are much easier than the push ups... I can do 1 Adv tuck push up, but it hurts in my side shoulder..

and for plancheismine:
I wanted some paralettes, too, but didn't found a shop to buy the components. Now I have a variation much more closer to the ground, with that you can use the paralette grip for a planche:
2 broken Broomsticks :-).

Tape a piece of wood on one side under them and hete you can do the planche.

pretty simple, pretty silly and it works ;-)

I'm just missing the heigh for push ups and planche variation push ups...

[koltz]

at the moment I can hold advanced tuck planche for 5-10 sec. When I tried straddle i found out that I can only straddle around 80 degrees, so I have to improve my flexibility much before I try it again.

In my opinion the static holds are much easier than the push ups... I can do 1 Adv tuck push up, but it hurts in my side shoulder..

and for plancheismine:
I wanted some paralettes, too, but didn't found a shop to buy the components. Now I have a variation much more closer to the ground, with that you can use the paralette grip for a planche:
2 broken Broomsticks :-).

Tape a piece of wood on one side under them and hete you can do the planche.

pretty simple, pretty silly and it works ;-)

I'm just missing the heigh for push ups and planche variation push ups...
Use identical chairs for height they are good and friendly on the wirsts

[Pryrates]

thx 4 that tip... thanks to it I found out what strange chair we have.. but at least I found 2 identical. Sad that I can't try tuck planche pushup atm but I met a wasp and my wrist is at the moment double as big as it used to be :-( Even using a computer mouse is strange with it...

[plancheismine]

Well I actually made paralletes and thay are awesome. I can actually press up to a handstand on it. I just dip down super low and get my hips up high and press up(still needs work though). And I can do a tuck planche fine on it. except yesterday I started leaning to far forward probably because I don't really know the distance I need for hip height....but now I know to just press a littl ebit harder and lean a little bit more back to get a good tuck planche.

[Celcius]

One article and planche progression is so famous and desirable. lol

[plancheismine]

yep looks cool. 8) and awesome strength gain benefits

[plancheismine]

Been practicing the planche on paralletes can hold it for like idk 13ish seconds (usually after the workout so not my best), I think the dips and rings dips have been helping. Plus I can hold the planche with my hands sideways now(and I think backwards too)! :shock: 8) I gained a lot of shoulder strength 8) :-D

[koltz]

Been practicing the planche on paralletes can hold it for like idk 13ish seconds (usually after the workout so not my best), I think the dips and rings dips have been helping. Plus I can hold the planche with my hands sideways now(and I think backwards too)! :shock: 8) I gained a lot of shoulder strength 8) :-D
so like a full planche?pretty neat I still can only hold an advanced tuckl planche for about 4 secunds or so

[plancheismine]

Been practicing the planche on paralletes can hold it for like idk 13ish seconds (usually after the workout so not my best), I think the dips and rings dips have been helping. Plus I can hold the planche with my hands sideways now(and I think backwards too)! :shock: 8) I gained a lot of shoulder strength 8) :-D
so like a full planche?pretty neat I still can only hold an advanced tuckl planche for about 4 secunds or so
No lol I mean tuck planche.....I have gotten stronger shoulders, i never uses to be able to hold it with my hands to the side or backwards.

[ek2]

What excercises should I do to be able to Tuck planche?

[plancheismine]

What excercises should I do to be able to Tuck planche?
L sits, frogstand, and frontal raises :-D :wink: psuedo planch push ups too

all the above

[Celcius]

Try the following.

Start with regular pushups, but have the fingers pointing downward. You can have your hands under your chest to begging with. Slowly over few weeks move them down and under your stomach.
The whole time keep one leg up and only one foot on the ground.
Next start the exercise in the same way with finger pointing down, elbows bent, chest very close to the floor and both feet down. As you pushup, lift one leg as high as possible and as straigh as possible. Switch legs every other repetition.

This will help with your planche progression.

[koltz]

Try the following.

Start with regular pushups, but have the fingers pointing downward. You can have your hands under your chest to begging with. Slowly over few weeks move them down and under your stomach.
The whole time keep one leg up and only one foot on the ground.
Next start the exercise in the same way with finger pointing down, elbows bent, chest very close to the floor and both feet down. As you pushup, lift one leg as high as possible and as straigh as possible. Switch legs every other repetition.

This will help with your planche progression.
By the time he will get a few real psuedo planches , hell hold a tuck planche for a while so I say he should do it too for balance.... it's annoying to balanche the planche if you have the strength but not the skill

[abelson]

I have just started tuck planche training. I cant hold the position for more than a few seconds. Is a planche something you should practice every day for max effectiveness? Is there some sort of an jpg out there of somebody practicing planches? What kind of supplementary exercises should one practice for the planche?

[koltz]

look at the dragondoor forums under "strength -> bodyweight ___ something ---> building an olympic body ___ something" yu should see some 4 year olg gymnast kids doing it =\

p.s , I just read that thing again I recalled you should practice it everyday by combining 6 secunds from fragmented short sets , no idea how much sessions like this a day I guess that depends on anything else your working out , also reccomended to do levers along the way

[plancheismine]

I have just started tuck planche training. I cant hold the position for more than a few seconds. Is a planche something you should practice every day for max effectiveness? Is there some sort of an jpg out there of somebody practicing planches? What kind of supplementary exercises should one practice for the planche?
:roll: read my the post that I just helped the other kid with a few posts up.
and koltz I posted the article on the first page where you can see the pics....
for good sakes read the repies abelson :x