Learn the calisthenics planche with these moves

Progression To The Full Bent Arm Planche

Know what’s tougher than doing advanced things?

It’s perfecting your basics.

But that’s exactly what’s needed if you are serious about reaching higher levels of strength.

And almost every succesful calisthenic beginner reaches a point where they realize they need better basics.

 

After all, how many BEASTS do you know that completely stopped doing the basics?

Progressing means working on boring stuff sometimes. Repeating the same move over and over.

So how can you effectively improve your basics and slowly progress to badass moves?

It’s by the concept of ‘chunking’, which means breaking down a pattern of moves into simple steps.

This is actually what you are doing right now without knowing it ;).

 

A chin up is a chunk of a muscle up.

A push up is a chunk of a handstand push up.

And the list goes on and on.

 

Honestly, until I realized this my results were pretty average. Once I had that aha-moment, things started improving. FAST.

So how does this relate to learning a bent arm planche?

It starts with a simple ‘chunk’.

 

 

1. Wrist Exercises For Planche Preparation

 

Simlar to handstand training, strengthening the wrists is essential for planche training.

Perhaps even more.

In the full bent arm planche the wrists are under extreme loads of body weight which only few people can handle without any preparatory exercises.

 

The same preparation will allow you to work your way up to a straight arm planche, but that’s of later concern.

Make sure you are able to do these wrist exercises prior to starting your planche training.

NEVER skip your wrist warm up when you get into planche related training.

 

Prior to attempting any of the progressions I mention below you need to meet the following requirements:

5×15 push ups

5×10 pseudo planche push ups

Wrist push up exercises

Warming up

 

 

2. Tucked Wide Elbow Planche

 

Planche-Progression-For-Beginners

Elbow-Planche-For-Calisthenics

 

Main goal: Developing basic strength for the elbow planche

 

1) Start by placing your hands on the ground, slightly turned outward to protect your wrists

2) Bring your elbows to hip height, find a place on your elbows to put your hips on and which feels comfortable for you

3) Slowly start leaning forward while tucking in your legs to about a 90 degree angle

4) Find your point of balance while keeping your elbows turned inwards and hold it for time

 

Mastery at 5×30 seconds

 

 

3. Straddle Elbow Planche

 

Straddle-Elbow-Planche

Straddle-Planche-Elbow-For-Beginners

 

Main goal: Developing basic strength for the elbow planche

 

1) Start by placing your hands on the ground, slightly turned outward to protect your wrists

2) Bring your elbows to hip height, find a place on your elbows to put your hips on and which feels comfortable for you

3) Slowly start leaning forward while keeping your feet apart as much as possible, the closer the more difficult

4) Find your point of balance while keeping your elbows turned inwards and hold it for time

 

Mastery at 5×30 seconds

 

 

4. Full Elbow Planche

 

Full-Elbow-Straddle-Planche-Calisthenics-Workout-Plan

Full-Elbow-Planche-Training

 

Main goal: Developing the strength for the basic bent arm planche progression

 

1) Start by placing your hands on the ground, slightly turned outward to protect your wrists

2) Bring your elbows to hip height, find a place on your elbows to put your hips on and which feels comfortable for you

3) Slowly start leaning forward while keeping your legs straight and your feet together

4) Find your point of balance while keeping your elbows turned inwards and hold it for time

 

Mastery at 5×30 seconds

 

 

5. Tucked Wide Bent Arm Planche

 

Bent-Arm-Planche-Tucked-Training

Bent-Arm-Planche-For-Beginners

 

Main goal: Developing the strength for the full bent arm planche progression

 

1) Start placing your hands on the ground just beyond hip width and slightly turned  outward to protect your wrists

2) Lean forward as you would in a pseudo planche push up with your feet apart

3) Strongly protract and depress your shoulder blades, meaning you push them down and away from each other

4) Slowly start bending your arms while leaning forward until you find the point at which you almost fall

5) Tuck your legs in and find your point of balance

 

Mastery at 5×12 seconds

 

 

6. Straddle Bent Arm Planche

 

Straddle-Bent-Arm-Progression

Straddle-Bent-Arm-Planche

 

Main goal: Developing the strength for the full bent arm planche progression

 

1) Start placing your hands on the ground just beyond hip width and slightly turned  outward to protect your wrists

2) Lean forward as you would in a pseudo planche push up with your feet apart as wide as you need to

3) Strongly protract and depress your shoulder blades, meaning you push them down and away from each other

4) Slowly start bending your arms while leaning forward until you find the point at which you almost fall

5) Find your point of balance while keeping your legs apart

 

Mastery at 5×12 seconds

 

 

7. Full Bent Arm Planche

 

Bent-Arm-Full-Planche

Full-Bent-Arm-Planche

 

Main goal: Developing the strength for the full bent arm planche progression

 

1) Start placing your hands on the ground just beyond hip width and slightly turned  outward to protect your wrists

2) Lean forward as you would in a pseudo planche push up with your feet apart as wide as you need to

3) Strongly protract and depress your shoulder blades, meaning you push them down and away from each other

4) Slowly start bending your arms while leaning forward until you find the point at which you almost fall

5) Find your point of balance while keeping your legs together

 

Mastery at 5×12 seconds

 

 

Use The Law Of Levers To Progress In Your Planche Training

 

Can you see the similarities in how you use the lever of your body to progress?

The longer the lever, the harder it is.

The shorter the lever, the easier it is.

There are even more variations, but you get the idea.

 

The straight arm planche has very similar progressions, but requires more technique and significantly more strength.

These progressions will allow you to build up certain strength aspects which you can use to move forward to the straight arm planche variation.

Don’t be in a hurry, learn these progressions first.

Then continue to the ‘cream of the crop’.

 

 

Turn Your Basics Into Beast Mode With Chunking

 

Building yourself up towards the ‘master moves’ is like digging your way to an artery of gold.

One chunk of rocks at at time without knowing when exactly you’ll find it.

While it might be annoying at times and repetitive, trying to lift an entire mountain isn’t really an option.

You just need to know it’s in there and that every chunked out piece of rocks brings you a small step closer.

 

There’s no doubt — chunking and perfecting every chunk is the foundation that drives your progress.

It’s what will get you the GOLD.

The sad truth is, if you spend all your time working out without knowing what it leads up to, you will never reach your full potential.

 

You are just hammering at it like a headless chicken.

And we all know how that story ends.

You need a simple ‘mindset’ that’ll enable you to improve on every single step you take.

Combine this with an understanding of how the basics relate to advanced stuff and you will propel yourself forward faster than you know.

Really.

You are always just a few ‘chunks away’.

 

Beast mode ON!

 

 

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15 thoughts on “Progression To The Full Bent Arm Planche

  1. Hey Rich,I noticed you removed the recipes from the lean muscle gain meal plan pdf version and especially the tuna one which I really liked.Could you send me a link or something to find these recipes again because I need them.

  2. Hey Rich,
    I like your progression blogs a lot. I think they are very helpfull.
    I only wondered how you recommend to put them into a training schedule? Start with the progression e.g. for the planch (try 5x 30 sec of whatever step) and then start a push/pull routine?

    Br
    Rob

    1. Hey Rob,

      Thanks for the positive comment!

      In most cases it’s useful to start with the most difficult exercise first. In most cases that would be the planche. Or you can add it to your routine as an extra exercise if you are working in a circuit.

      So the best way to do it? The way that works best for you.

      Beast mode ON!

  3. Hi Rich,
    Just wanted to say thanks for this and your other training tips. I have previously struggled with the Planche, even though i started at a “basic” level. I will give this a go over the next few weeks/months.
    Thanks again.
    Any tips on the floor half lever too please?

    1. Hey Eugene,

      Thanks for the positive comment! Usually what we think is basic isn’t as basic as we can go :P.

      With regard to your second question. I’m not sure about that name, are you referring to the l-sit?

      Let me know!

      Beast mode ON!

      1. Hi Rich,
        Yes also called the l-sit.
        i would like to increase my max hold, but have recently found that my hold times have even decreased (although i have been training harder on the back and front lever) so perhaps this has had an affect?
        what do you think? any tips?

        1. Hey Eugene,

          Great question.

          So you need to keep in mind that strength increases don’t follow a diagonally upward line. There are many bumps down the road.

          Sometimes training harder without proper rest can actually decrease your strength.

          Read this post for a better explanation: http://www.barbrothersgroningen.com/how-you-become-stronger-with-extra-rest/

          Improve your leg raises, this strength will translate to a better isometric hold: http://www.barbrothersgroningen.com/hanging-leg-raise-exercise/

          There are many factors at play here, so it’s difficult for me to pinpoint 1 thing. Try adding a deload and/or improve your basics, see what happens.

          Beast mode ON!

      1. Hey Bjorn,

        Haha, don’t worry about it. This will speed up the straight arm strength planche. It serves as a progression that’s easier to achieve.

        The straight arm planche of course should be done with elbows locked ;).

        Beast mode ON!

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