Planche

[slik]

There has surelysurely been threads about the planche before. Holding a straddle planche for 5-8 seconds is my ultimate goal strength-wise for this autumn, seeing as my legs are in fairly good shape I'm not working on building them AS MUCH. My current state is absolute crap. I can do about 40 normal pushups and hold a tuck planche for like, what?, a second? I think I'm seriously doing something wrong. I go into it and I crash forward.

So my point. What are the main muscles you use in a planche (not so much focusing on glutes and lower back seeing as I won't be doing straight planches for a looooong time), and what are good ways to strengthen these muscles? Also, you got any extra tips? Right now I'm working on it by going into a pushup position and leaning out as far forward as I can and holding it there as long as possible (and also the same exercise with feet on a chair). I'll be working on it pretty much everyday because I'm so eager to get it :tongue:

Thanks in advance.:juji:

PS. the position of my hands is at about 45 degrees rotated back, seeing as this puts little pressure on your wrists and I feel is easier than having them backwards..

[Rianu]

http://trickstutorials.com/forum/showthread.php?t=3907

if you can only do 40 normal pushups you have A LOT of work to do. also, glutes, hammies, and lower back are major movers in all the planche exercises. don't disreguard them. Read my guide, that'll get you started. You aren't doing anything "wrong" but you could be doing things more right, not to mention you are no where near strong enough yet. it takes time. Major muscles worked in the planche: ALL OF THEM. a planche uses almost every major muscle group in your body in one way or another. the only way to get strong enough to do a planche is to actually keep trying to do them. doesn't matter if u can bench double body weight, it won't help you get a planche. so you have to just do the exercise and not concern yourself with which muscles need to get stronger, and just assume they will get stronger with the exercises that you're doing.

Just read the guide, search the forums (i've only answered these exact questions a billion times so im sure they are on the forum somewhere, no?) Which would explain my annoyance at having to post about it again haha.

good luck.

[slik]

Yea I searched but couldn't find QUITE what I wanted.. You're the very one person I wanted to reply to this thread :tongue:. Btw, your workout planche is insane. Inspiring.

One thing about your guide. Since I'm not even in good enough shape to do tuck planche, what exercises should I so to build up strength? Just different push-up variations? I do normal pushups, pushups with indexes and thumbs in a triangle, hands wide apart pushups and pushups with fingers pointing toward the feet and leaning forward every day as well as the exercises mentioned in my original post. I've only just started this so I can't say gains yet.

[Starter Kit]

Are you serious?

[Rianu]

just keep doing tuck planches until you can hold them. Over and over again. Once you can hold it for 10 seconds then move on to straddle. supplement that with regular pushups and handstand pushups. if you have parallettes then do pushups and HS pushups on those.

I went to gymnastics yesterday since i havent gone in a while. I do malteses now and they are pretty simple, i do swallows on the floor too (which is a maltese on the floor/really far out planche). My planche is getting easy, believe it or not haha.

[slik]

Are you serious?
Me? About what? Most likely, yes. My upper-body strength is the suck. My legs I would say serve me VERYVERY well in comparison to the rest of my body.

[Takima]

what exercises should I so to build up strength? Just different push-up variations?
Only if you can't go to a gym for some reason. Pushups build more endurance than strength although somehow my pushups endurance helped me later in my bench press gains.

I've only just started this so I can't say gains yet.
Because you do pushups.

[Sleepy]

I went to gymnastics yesterday since i havent gone in a while. I do malteses now and they are pretty simple, i do swallows on the floor too (which is a maltese on the floor/really far out planche). My planche is getting easy, believe it or not haha.

You make useful replies then end them with this annoying bragging attitude just to remind people that you can do what they can't. I think that's why I don't like you.

[Rianu]

I make replies like that because people PM me all day long asking me what i do, where i'm at. So to avoid all those PMs i just make a post letting people know where i'm at. And also sleepy, at least i make the effort to make a productive post whereas from start to finish you decide to be a jerk with no reference to the actual topic. if you have a problem with me PM me, don't waste forum space with that nonsense.

Also, gymnasts do lots of pushups and many don't lift weights. They do bodyweight exercises like pushups, pullups, and other exercises i've listed in my other posts and are obviously still able to build up quite a foundation of strength. What translates into weights the most are the strength moves though. But pushups should be given more credit, they are a great exercise. they don't ONLY focus on endurance. And when you think about it, endurance is strength. For instance, if one does and L-seat do you not agree that it requires strength to hold it? So you start with one second, then two then three, each level requires more strength. same goes for a pushup. also, on a more extreme note you have the planche. You can hold it for a few seconds, but the longer you can hold that skill the stronger you are, correct? Because gaining even one second longer on that skill requires a tremendous amount of effort on your part. Pushups can be looked at in the same way i believe.

[Takima]

When you talk about seconds, strength and endurance can be connected somehow, but doing hundreds of pushups is mere endurance with no significant connection to strength.

[courtjester140]

wow, i can only do lke 25 normal pushups but can hold a planche for like 30 seconds...wtf?

[Takima]

Yeah, WTF?

[Rianu]

wow, i can only do lke 25 normal pushups but can hold a planche for like 30 seconds...wtf?

I don't believe that. If you can hold a planche you should have no problem doing way more pushups than that. 25 is not exactly a respectable amount of pushups, no offense to you. But being able to hold a planche for 30 seconds requires some serious chest and shoulder strength/endurance which would translate to pushups at least a little bit. Also... i'd love to see a vid of you holding a planche for 30 seconds. Because i can't even hold a straight planche for 30 seconds... that's impressive. i assume ur talking about a straight planche and not tuck or straddle.

[DaLand]

wtf
i know a kick bokser, who is strong as a house
he can do 60 push-ups but was whopped by a guy how was skinny as hell and half his height
how..., simple less weight to carry and did more kinds of sports then just kickboksing
and so had more endurance than strenght but he won the push up thing
the kickbokser was real mad:P

[slik]

I went from holding tuck planche for 1½ seconds to about 6 seconds in one night. I guess I was doing something rather wrong. Also, I noticed that I could still do 40 pushups after about 4 hours of on-off training between the floor and computer, so I think I can do more than that.

Oh, and for those who are going on about just training pushups, I'm going to the gym once a week. Mostly for benching and using the free weights for my arms.

[acidhell1]

Rianu man, malteses on floor! that must be frigging awesome to watch!! Insane strength on shoulders , core, lats, legs! , you rule! Inspiring.. Doesn't a maltese on floor kill your elbows?
As for the other part, i wouldn't ditch heavy gym lifts, for general body strength (benches, chins, squats, ol's). For example bench presses, and military presses (freeweights standinig), all can help someone achieve a planche, as long as he concurrently train planches. To make the strength he gains, specific to the motion, of planches

[slik]

I'm confused. What's a maltese? I thought a maltese was like a "wide-stance-fully-level-planche" on rings? Wouldn't that be a planche on floor or just laying down on your stomach :tongue:. I'm gymnastics noob.

[Rianu]

hahah. not exactly. you are a few inches off the ground and leaning VERY far forward. it's called a swallow on the floor. It's really not that much harder than a planche on the floor, it's just awkward to get into the position. haha and thanks acid!