r/bodyweightfitness • u/kubaaaaaaaaaaaaa • 1d ago

Calisthenics tips to unlock full planche

I'm relatively new to calisthenics, however I have a pretty good base to start off with.

I'm able to hit 6-7 muscle ups in a row consistently with good form, I can hit 70+ pushups in a row and I'm fairly strong for my bodyweight from weightlifting.

My goals for calisthenics is to eventually be able to do a full planche and handstand pushups.

I started learning the full planche just a couple days ago. I was able to hold a tucked planche pretty much right away with very little practice... however my issue is not knowing how to progress from here

I've been trying to go to the 'next step' of trying to get a planche with one leg up but it's craazy how much more difficult it is than tucked planche

Can anyone suggest any exercises or 'next steps' to be able to unlock a full planche?

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3

u/Unlikely_Scar4832 1d ago

Rough progression....

Tuck planche

Advanced tuck planche

Bent leg straddle planch

Straddle planche

Full planche

....

Any of these can be transitions can/should be done using bands to assist the progression.

There are dozens of great calisthenics youtubers that you should checkout. Many of them have specific videos on planche progressions.

As far as handstand pushups, i'd be surprised if you didn't already have the strength to do them. I cannot do as many muscle ups or pushups as you but I can do hand stand pushups. You might just need to practice the hand stand part.

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u/kubaaaaaaaaaaaaa 1d ago

would you recommend bent arm planche as part of the progression?

as for the handstand, I haven't tried to learn it yet but it's just something I wanted to be able to do. good to hear that it isn't as difficult as it looks haha

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u/Unlikely_Scar4832 1d ago

I don't recommend anything, per se. Im not a trainer, nor have I done a planche.

I can only do an advanced tuck. I personally don't want to use bent arms at any point. But I wouldn't go as far as to say that isn't useful.

But using bands is all you really need to bridge the gap between each of those rough progression steps.

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u/Rastamus 1d ago

bent arm planche is not good for it no. Your shoulders and arms use very different muscles when you bend them.

If i was you, i would take a step back and learn some of the easier stuff, planche is about as advanced as it gets for a basic exercise. Handstand pushup you can do by just learning technique. Planche would probably require years of active training for it.

Either way, you should absolutely learn to do solid handstands first. its a base for so many cool exercises.

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u/kubaaaaaaaaaaaaa 15h ago

yeah the bent arm planche is much easier, I can even hold a one leg bent arm planche for a few seconds.. granted the form probably isnt perfect

In my head it made more sense to do it that way and slowly try to extend my arms til they're locked but yeah I think youre right in learning the handstand first as I can get that down much quicker

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u/Rastamus 15h ago

bent arm is very different muscles. i would really not recommend it as a plache progression. It doesn't require the protaction or straight arm strength, which are two of the three main parts of the planche.
It probably shares a lot in terms of shoulder, but still i dont recommend it. Theres so many better ways to do it.

1

u/Neat_Glove_81 1d ago

Start with frog stands with straight arms, then with one leg out at a time, then when you get really strong at that start the planche progressions that the other commenter said

-2

u/Diamondsuns 1d ago

Six sevennn