When it comes to Planche training, it’s vital that a great emphasis is placed into improving our lean range as well as strengthening our shoulders to ensure that we build the necessary foundation required for the skill.
Planche Leans are highly effective when done correctly, and can help the athlete in gradually increasing their lean range with time. In order to increase the efficiency of the planche leans, the athlete must focus on a few vital points.
Building lean range is a gradual process and must not be rushed. It is important that the athlete maintains the proper hollow body form required for the Planche during the leaning phase. This means that the scapula must always remain in protraction, the chest caved in and the abs sucked in while pushing tall at all times. Rushing to lean further than what our capabilities will result in the loss of form, and this in can lead to not only ineffective training but also risk of injury in our wrists and shoulders.
The goal with the planche lean is to lean forward only to where your hips are in line with the hands. Anything beyond that is unnecessary and can be damaging for your wrists. Once the perfect position is assumed, work up to 10-15 seconds of holding time for 4-5 working sets.
Once you master the planche lean, you can begin working with the Pseudo Negatives. Pseudo negatives are a regression of the Pseudo Planche Push-ups and are extremely beneficial to enhance your shoulder strength even further, combining both straight arm and bent arm mechanics.
During this exercise the goal is to firstly lean to your maximum lean range.
Once you are at your max range, come down into a push-up and return back to the bent arm pushup phase, from where you press up into support.
Repeat this process for reps, focusing on not losing the hollow body engagement throughout the entire motion of the exercise.
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