STRAIGHT ARM PLANCE

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STRAIGHT ARM PLANCE

Postby MONI » Apr 24, 2006 07:13

Hi,

an anyone give me some advice on learning the planche? I can do it with bent arms but I would like to be able to push up from this position to a planche with straight arms. I have benn told that working on my one rep max in the chest press will help so I will try that. Any help anyone can give me is very much appreciated.

Regards,

Moni.
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Postby dragon » Apr 24, 2006 11:00

Hi,

Maybe this will be useful to you......


http://www.dragondoor.com/articler/mode3/229/



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Postby MONI » Apr 24, 2006 11:12

Thanks for that Dragon, but I already have that article. The problem I have is going from the bent arm planche to the straight arm planche. I just can't do it. This must mean I am not conditioned enough and was hoping that someone could tell me exercises to be able to push up from the bent arm to straight arm form.
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Postby piyushj » Jun 19, 2006 14:33

that thing definitely takes time (atleast for me 2 it is taking time
)....
my shoulders, deltoids were weak but after strengthening thru weight training i can hold it with bent back for 5 sec in a set (so i do multiple sets)...
keep doing it consistent--u will get it...
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Postby Broncco » Jun 26, 2006 10:00

Lie down as you are doing a bench press. Have barbell straight up with straight arms. Keep the elbows locked and lower the barbell to your hips, than bring it back up.
This will strengthen your shoulders. For a planche shoulders are very improtant. I can do about two planches. The exericise I just mentioned helped me with that.
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Postby MONI » Jul 03, 2006 09:05

I agree, I have been experimenting and it seems my shoulders are part of the reason I have trouble.

I also have trouble keeping my torso and hips high enough off the ground. I believe this is because my lower back is not strong enough. I think stiff leg deadlifts are the answer as they strengthen the lower back and hamstrings, however, please feel free to correct me if I am wrong. I have been doing back extensions and can easily do them while holding a third of my body weight and to be honset, I'm bored to death of doing them.
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Postby Thomas Kurz » Jul 04, 2006 10:33

MONI wrote:I agree, I have been experimenting and it seems my shoulders are part of the reason I have trouble.


Try a variety of pushups (Hindu, tiger, gymnastic, in a back bridge, arms wide, arms narrow, one arm, handstand), rope climbing or rope pulls (single rope--two hands, two ropes--each in one hand), pulling bungee cords or expanders (various angles).

MONI wrote:I have been doing back extensions and can easily do them while holding a third of my body weight and to be honset, I'm bored to death of doing them.


What keeps you from doing your back extensions with more than that?
Last edited by Thomas Kurz on Jul 04, 2006 11:04, edited 1 time in total.
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Postby MONI » Jul 04, 2006 10:42

Thanks for the advice about strengthening my shoulders Mr Kurz. :)

As for the back extensions, well I guess you're right. There is nothing keeping me from lifting more. I am bored of this exercise though. I have never done deadlifts before and I would like to get my hamstrings stronger than they are at present so I thought it would be a good idea to start doing them.

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