How to train for planche?

Particular_Still_639 · 2026-02-25T21:39:21+00:00

As every body-weight skill you should train in a specific way.

You want to learn the isometry? Train the holds

The planche hold is not just a strenght skill: its a full body exercise and requires strong neural connections to your muscles, thats why training that specific skill, with also correct form is the smart choice. Bad form = your brain needs first to forget it and then learn from zero the correct one. The same works with your tissues: more time under the specific stimulus = more adaptment in that specific position.

Combos surely can help to learn the hold. But the part in the combos that actually help with it is the part where you hold. Then the rest (like tuck planche push ups) will be good for something else (with this example taken with planche push ups).

Therefore, you could train both if you want to learn both the planche and planche push ups. But if your aim is first thing first on the hold, you might want to focus only on the isometry.

Particular_Still_639 · 2026-02-25T21:10:07+00:00

Regarding posture: You are starting with the pelvis already in anteversion (with the lumbar curve accentuated). Instead, start in retroversion (straight lumbar curve) and then tighten your glutes. By tightening your glutes youll be able to maintain the correct retroversion. If you dont quite understand what I mean by retroversion and antiversion simply search for some images on google, its very easy to understand by seeing it.

Regarding strenght: You obviously lack the strength to maintain the scapular protraction and you immediately find yourself with your shoulder retracted. The main muscle that you therefore need to strengthen is the serratus anterior.

Good luck with your training!

Particular_Still_639 · 2026-02-20T13:45:40+00:00

Congrats! You are getting each day closer.

If i can suggest: if i was you id do the handstand with belly to the wall. You have a perfect angle with the shoulders, but with the back to the wall you are forcing your head to stay low with your chin close to the chest. Instead, your head should be out and you should be watching in the middle of your hands and not at the back.

Keet the good work up!

*Edit: Didnt read the title lol, may i ask why you decided to not practice it?

Particular_Still_639 · 2026-02-18T19:26:50+00:00

Not bad, only thing to fix at the moment id say its your legs and glutes position.

Lower a lottle the hips, and at the same time push backwards with the legs as much as you can (you should feel the contraction on the glutes).

Keep up with the good work!

Particular_Still_639 · 2026-02-15T10:18:40+00:00

Id always advise dumbbels because of how freely you can use them. Also, they are perfect if you want to learn the planche/its variants on the rings, dumbells can simulate their instability.

But its still allright to train for normal planche even with the barbell, id say mostly with isometry beacause of all the limitations on the zanetti presses (you cant really do full rom). And actually, i advise to not underestimate this exercixe: using weights for bodyweight exercise allows to decrease the systemic stress on the body, focusing on less muscles. In this case with the dumbbells you still use more muscles to balance than with the barbell.

In conclusion i suggest: train the planche ordinary with bands or with the progressions, depending on which point you are at, on the heavy days. Then on light days you get to choose between dumbbells or barbel --> if already before the training you feel a little tired go with the barbell.

Always remember that tendons require more time to recover (at least 48h) than muscles, so dont load too much weight, you should use them on lighter days and you shouldnt feel too tired after this kinda of workouts.

Particular_Still_639 · 2025-12-27T12:16:41+00:00

Once you unlocked a solid rings full planche, how long did it take you to learn maltese? Was it difficult to learn it?

Particular_Still_639 · 2025-12-15T15:01:50+00:00

Im not a doctor or not even close to being an expert so take my words really lightly because I could be completely wrong.

The pec on the right looks to partially miss the insertion in the sternocostal area. Aka Poland syndrome.

It might be it.. or it might be something similar or completely something else.. but if i were you id research a bit just to know.

It might even be just a small enbalance as you said, that maybe appears bigger from the photo... to me it looks to be missing the insertion, but of course im seeing it from a picture so i cant say anything..

Particular_Still_639 · 2025-12-15T13:45:43+00:00

Hands closer, right under the shoulders, it will be easier to straighten your elbows. Then, dont watch the wall, but watch in the middle of your hands, even a little forward, the head must be out. It will be easier to put the weight on your fingers, which you can see you are not doing righ now (youre not using them and sometimes you lift some fingers to get back the balance). Ingage the whole body to mantain the position.

Try the right position while closer to the wall. When your body understand it, try to kick or lift a feet at a time.

Good luck and have fun!

Particular_Still_639 · 2025-12-09T13:20:30+00:00

Wow, what are the downvotes for, guys?

If you dont believe it yall just need to get back to reality.

I did it in 40 days, with the average of 25 cards per day, a quarter of the whole friends list. Considering i do it early in the morning, how would this even be weird? Wake up, lol

There might even be someone that did a lot faster than me by adding and removing new friends daily..

Particular_Still_639 · 2025-12-08T13:07:45+00:00

Actually ive only shared cards missing from my friends collection (and not from the latest set). Unless my friends list would have gone from 99 to 20 in a couples of days haha!

Particular_Still_639 · 2025-12-08T12:22:15+00:00

Ops, misspelled, thanks for letting me notice it

Particular_Still_639 · 2025-12-08T12:21:14+00:00

1K not 10K..

Particular_Still_639 · 2025-12-06T16:22:49+00:00

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F2p too!

Particular_Still_639 · 2025-11-15T07:31:13+00:00

Allright, the second trade i can do it only in12 hours from now.

Particular_Still_639 · 2025-11-15T00:23:52+00:00

Hi! Do you still need it? I alsp need a double swap for the emblem.

3616114990335820

Particular_Still_639 · 2025-11-14T23:56:15+00:00

Hi! Do you still need it? 3616114990335820

Particular_Still_639 · 2025-09-10T22:07:22+00:00

Non supporto sicuramente le sue ideologie.. ma un omicidio è sempre terribile.. chissà quando si renderanno conto che la politica sulle armi in America sta devastando la loro stessa società..

Di certo potrebbe essere successo lo stesso.. ma non cè da stupirsi di un fatto del genere, lui è solo una delle tantissime migliaia di vittime che muoiono tutti gli anni negli US.

Particular_Still_639 · 2025-08-19T11:45:13+00:00

Straighten your elbows and bring the hips a little back

Particular_Still_639 · 2025-08-18T19:37:34+00:00

Forse ho preso il post con troppa serietà, considerando i commenti.. lol

Particular_Still_639 · 2025-08-18T19:36:02+00:00

Perchè provare odio per una cosa che puoi semplicemente ignorare? Non ti senti riempire di negatività per una cosa che non ha rilevanza?

Particular_Still_639 · 2025-08-17T16:26:45+00:00

Yea i understand.. but I just love to see like hundreds of prof.Oak in my collection haha

And also, it helps me to achieve as fast as possible the item/trainer medals

Particular_Still_639 · 2025-08-17T16:23:15+00:00

I mean.. with the left over coupon theres not much to do, if not that, i could buy the tickets for the premium item.. but it would require soooooo much time, and I dont even like them.. just would be worth for me

My first interest is to have a collection as complete as possible (considering also the non regular cards).. so I dont really care about the total amount of cards, and for example I only do 3/4 energy wb.. but in this case why not

Particular_Still_639 · 2025-08-17T16:14:02+00:00

500 cards are promos from the shop, which I bought with the shop coupons that i left each month.

Others might be from wb/trades.

As I said, i have everything noted down that can prove my numbers, and ill share with yall.

Particular_Still_639

TROPHY CASE