The full-planche, one of the hardest, if not the hardest skill, one can learn. To master it, you must sacrifice hours and hours of well-disciplined training. On average, it takes 1-2 years. It is something only a few can do.
Everybody makes mistakes, so did I when I started training for the planche. It took me about 1,5 years of training to master it. If I knew what I know now, my progress would be much faster and better. Therefore in this post, I will share some of my best planche tips. Use these planche tips in order to make your workouts as effective as possible.
Don’t neglect the basics
One big mistake a lot of beginners make when it comes to the planche is skipping the basics. Many people will get overwhelmed with cool skills as they start with calisthenics. I did this too, and my focus went completely on the planche and other skills. By skipping the basics of calisthenics(push-ups, pull-ups, and dips), you will miss this strength foundation, which is incredibly vital for beginners.
Even if you already have built a strong foundation, it’s important to keep doing the basics. Persist practicing the basics, you’ll thank me later.
Train different grips
The next planche tip I would recommend to any beginner is to practice from the beginning different grips. Train on the floor, on parallettes, pronated, supinated, etc. Training these various grips will save you so much time in the future, believe me. Back in the day, I only did my planches on the parallettes. Because of this, my planche on the floor is so much weaker than on parallettes.
To compensate for this, it will probably take me a lot of time and practice to build wrist strength and wrist mobility which is needed for the planche on the floor. So, I highly advise you to train different grips as early as possible.
Not only statics
The third big planche tip I have for you is to do more than just static exercises. Because the planche is a static hold, a lot of beginners tend to train for planche with only static exercises. However, in order to train effectively and get the most out of your training, you must vary between static and dynamic exercises. Dynamic planche exercises such as pseudo planche push-ups will open an entirely new world to your workouts. Here is a list of dynamic exercises that will benefit you in planche:
- Pseudo planche push-up
- Handstand push-up
- Tuck planche push-up
- Zanetti presses(using dumbbells)
- Planche presses
And maybe that sounds strange because how does a dynamic exercise benefit a static hold? Well, it does. You basically train the same muscles in more and different ways. This way, you will give it more ways to develop itself.
So instead of doing only planche attempts and planche leans, implement more dynamic such exercises.
As I mentioned a bit before, your wrists are so incredibly crucial when planching. Of course, your shoulders and core are the main muscles, but without proper wrists, you will stand no chance. That is why working on your wrists besides your actual workout is really important. By performing wrist mobility exercises, you will prevent two major issues.
First, you will prevent any lack of progress. Like I just mentioned, my planche isn’t as strong on the ground as on parallettes. If I had trained my wrists more frequently, then I would not be lagging behind.
Second, injury prevention. The planche is really a tough move on your wrists. By leaning forward, you will put a lot of pressure on them. Stretching your wrists frequently will increase the mobility and the load which they can carry. Please do this, or you will learn it the hard way like me. I jumped without any proper wrists conditions into a planche and got myself a little injury, unfortunate.
And speaking of injuries…
Never skip your warm-up, never. If you do, you will get injured someday, 100%. The planche is one of the hardest skills in calisthenics and if you really think you can just immediately jump into a planche without any consequents, you kinda deserve it. The tip seem obvious, but it is one of the most important planche tips out there.
Another huge planche tip I have for every beginner is to work on the correct form as soon as possible. It will save you so much time and regret if you do. Fixing this later is really hard to do and will take, as I say, much time to correct. This is what perfect form looks like:
Scapula protracted, shoulders are depressed, and your arms are straight.
So, in the beginning, your first priority must be your form strength comes later.
Progressing too fast
Never try to progress too fast. It will actually make your progression slower. There are a few reasons why you should progress at a slower pace:
The first reason why you should take it slow is injuries. The planche is a really tough skill. A person’s joints who just started training cant handle the pressure of a full planche yet. You need to strengthen your joints over time, but it takes a lot of time. When training, your muscles will develop faster than your joints. So, it may seem you already have the strength to move on, but in fact, your joints aren’t ready yet.
So watch out for that!
No effective training
The next reason why you should not move on too quickly is that your workouts won’t be effective as they can be. For example, You are at advanced tuck planche, and you move on to straddle planche too early. The attempts you make on straddle planche will be useless because you are still too weak. Your form will be improper and if you can’t hold it for more than 2 seconds, it will not be effective. So take a step back, and move on when you completely mastered your current progression.
One of the best planche tips I can give to you is to be okay with getting rest sometimes. Training for this skill is really intensive, and in order to make decent progress, you must rest sometimes. Rest is just as important as working out itself.
The last planche tip and the most valuable tip is to have patience. The planche takes 1-2 years to master. So don’t think that you will get it in a few months. Or don’t give up when period without any progress. Just remember that it takes time, and if you work hard enough, it eventually comes.
If it was easy, everyone would do it!
There you have 8 planche tips every beginner should know.