Skills like the planche, muscle-up and front lever should not be attempted until you can do roughly 12-15 pull-ups, 20-30 dips and 30-40 push-ups, because below that threshold your body is fighting to survive the rep instead of learning position.
5 Sept · Andry Strong · Basic Strength First · 2 min
The Planche · 2 issues, each following on from the last. I hold that the planche is a technique problem disguised as a strength problem, solved through nine levels and five fixed technical checkpoints.
Wrist rotation to 45 degrees, elbows turned forward 45 degrees, shoulders depressed away from the ears, scapula protraction (not spinal flexion), and posterior pelvic tilt with squeezed glutes are the five checkpoints that determine whether planche training builds the skill or just builds pain.
29 Aug · 1 minFrom tuck planche with toes touching the floor through advanced tuck, straddle, and full planche, each level has a hold-time gate - skipping a level to chase a harder position is the single most common way planche training stalls.
22 Aug · 1 min