How to Planche for Calisthenics Guys using the Gymnastic Method

We are back in Fabio’s gym

Today we are going to show you some planche exercises, how to train for the planche on rings.

remember to warm up before every workout session, you can find some warm up videos on my channel,

Warm up is important to decrease the chance of injuries!

To start training the planche you need some basic strength, push ups, dips, plank, planche lean on ground and similar should be easy before getting started.

1st specific exercise: Straight Arms Plank on rings. What should we focus on?

Fabio: We must focus on the right activation, elbows should be locked out, arms should be perpendicular to the ground.

Rings should not move at all during the set.

Remember to squeeze gluteus and abs

Also the protraction of the scapulas

Fabio: As you already said, these are all things that you need to work on the ground first.

In my opinion you can start with 10 or 15 seconds per set with a good form and then increase the time week after week.

Fabio: Yes, up to 30 seconds per set. Then you will be able to do 2 variations: the plank with a wide grip and the inclined planche lean.

By leaning forward we’ll put more weight on the shoulders/biceps.

Fabio: Especially on the biceps.

Holds should be 10-15 seconds per set, then you can increase the time up to 30 seconds per set.

The other variation is the plank with a wider grip.

Remember to not lose the scapula activation!

Fabio: Always with a scapula protraction!

10-15 seconds per set, then you can increase the time up to 30 seconds per set.

From this position we can elevate the feet step by step, the more we elevate the feet the harder the exercise will be.

Fabio: By elevating the feet you will feel it more on your shoulders!

Let’s see the exercise with an higher box.

Straight Arms Plank

wide grip plank

And then the inclined planche lean

Fabio: Notice how Andrea changes the position by putting the back of his feet on the box. By doing this you can strengthen the lean position.

We won’t show you all the different inclinations, the exercises are the same but with feet higher and higher every time until you reach the planche lean position.

Exactly, the body should be horizontal to the ground.

Fabio: to simulate the full planche position but with the help of your feet.

Always start with the basics, Basics are important for every athlete, so you can increase the longevity.

Once you have trained these exercises you can start with the planche without feet on the ground/box.

You can do the planche with the help of a trainer, or with the assistance of an elastic band or with a pulley.

Fabio: Exactly, today we are going to show you the 3rd option, the planche with a pulley system.

With this system you can simulate the assistance of a good trainer.

The dream machine is ready, obviously you don’t need this system to train the planche, you can also use an elastic band.

Let’s start with a tuck planche. 8-10 seconds per set should be okay.

Fabio: As you can see the scapula activation is good He is using a supinated grip

But you can also do it with a neutral grip, I do usually avoid the neutral grip because it gives me a little bit of pain on my wrists.

Fabio: The grip is subjective, do it with the grip you prefer. Always avoid joints/muscular problems.

When the Tuck/Advanced Tuck Planche becomes easy you can do a straddle planche. Remember to not lose the proper activation of the scapulas.

Andrea: Doesn’t matter if you are using an elastic band or this pulley system, the goal is always to assist the hold as less as possible.

You should be able to do the exercise with a proper form (it shouldn’t be too hard neither too easy.)

Fabio: You should have some difficulties but the work should be done safely.

These exercises can be very dangerous if you don’t train properly.

Straddle Planche now

Great! This is perfect.

In this moment Andrea has 10kg of assistance more or less.

This way he can: (A) hold the planche for a lot of seconds
 (B) He can optimize the position of the planche (C) He can memorize the right position (D) He can work on muscles synergy

What I do like of these assisted exercises is that I do feel safe, because the risk of injury is less.

I have so much fun, because I'm working but without putting too much stress on the joints/tendons.

Once you get used to the straddle position you can do a full planche.

This is the final goal.

To reach the full planche you need to train smart and a lot of patience.

Great, with the assistance we can improve the position.

Perfect to conditioning your joints/muscles.

As you can see with the help of the assistance Andrea can move to a Back Lever position with a very controlled movement.

Andrea: In a safe way.

Fabio: As we already have said, you need to build the specific strength and get ready the joints/tendons/muscles in a safe way...

Please notice that this type of training is also used by a lot of high level gymnasts.

Andrea: It’s great to understand the proper position and get used to the right angle of work.

Fabio: technical memory is very important.

You have different options at this point. You can decrease the assistance and increase the time of the holds.

Or you can increase the assistance and start doing slow and controlled dynamic movements.

Andrea: Obviously the dynamic from Planche to Back Lever position is advanced, but there are plenty of other dynamics exercises that you can do in a safe way.

You can decrease the assistance but hold the skill for same amount of time;

Or you can increase the assistance and start doing some slow and controlled dynamic movements.

So you can try harder and harder exercises with the help of the elastic bands/pulley system or you can just work on the skill looking for perfect holds.

Andrea: Always train smart, you need patience for this type of skills.

Now let’s do some raises from support position.

Andrea: Reps. Fabio: This is a dynamic exercise to strengthen the planche.

1…and back to support position

You can do this movement with tucked legs too, but remember to breathe between reps.

Fabio: Exactly.

Notice that Andrea always reached the same position at every repetition.

This is what you should train other than the specific strength.

Andrea has some assistance, but not much.

He could do these exercises with less assistance without problem, but he could also increase the assistance.

This is just 1 method of training the planche, there are many different exercises that can help you reaching the planche.

Not everyone has the possibility to use a pulley system, so remember that you can also do these exercises with the help of an elastic band.

Andrea: Speaking of bands, you can find mine at shop.andrealarosa.fit

Fabio: You will find the products that he use during his workout, everyone can use them in every place (at home, in the gym, at the park etc)

If you want a pulley system you may need a gym or enough space to use it.

Andrea: The difficulty is to have enough space to use the pulley system.

Fabio: Today we have showed you 1 way of training the planche on rings, but remember that there are different ways, that maybe you will find in the future on the channel.

Andrea: I have already uploaded some videos on how to planche on parallels/ground, you can also train that.

Fabio: Even better if you have a solid planche on parallels/parallettes before starting the planche on rings.

You can find a couple of videos here. Just click on the tab.

I think that’s all for today.

Fabio: Yes.

Thank you Fabio for the help, always a pleasure.

Our goal is to expand this type of training so that EVERYONE can train safe.

Fabio: This type of workout is good at every age, from 6-8 years old up to 70, 75 or even 80 years old.

Andrea: You can also start this training in your late 30s, 40s or even 50s if you train smart with the right patience.

There are different people who are able to straddle/full planche at this age.

Fabio: You need the right knowledge and patience, but it’s possible if you understand your limits.

Andrea: Thank you Fabio.

Please let us know with 1 comment or even more than 1 what you think about these type of videos.

Also if you have any idea for the next videos, maybe you want tutorials/tips on different gymnastic/calisthenics exercises.

Please let us know, I always try to read the comments when I have a moment, so I can record interesting videos.

Andrea: See you soon!
 Fabio: Ciao!