You’ll NEVER DO Planche Unless You Fix These 5 Things

Don't even dream of a planche until you've prepared these 5 areas

The planche is an iconic and incredibly spectacular exercise that motivates many people to start gymnastics training or calisthenics.

Whether you're a beginner or advanced, this exercise is impressive to everyone. Beginners see it as a push-up where the feet don’t touch the ground – a real sensation.

Among athletes, the planche holds a near cult status, considered an iconic exercise.

Many young people start their own training, whether it's gymnastics or calisthenics, because they want to master this move.

There’s even a saying in the workout community: if you can't do a planche, you're not a real workout enthusiast, because these days, it’s almost considered a “basic” exercise.

However, it's important to know that the planche is definitely not for beginners!

You must carefully build up your physique and strength before you begin practicing it.

If you don’t, you increase the risk of injuries like wrist issues, shoulder injuries, or, in extreme cases, even a biceps tear, which is no joke and can keep you out of training for a long time.

That’s why, in this video, I’m going to show you the 5 areas that you absolutely need to prepare before starting planche training – complete with specific exercises.

If you’ve been following my videos for a while, you already know how much I emphasize preparation and foundation building.

But for the sake of time, I won’t go into that in detail in this video.

If you're new to the channel, make sure to check out my previous videos and playlists, where you can find detailed content on these topics.

Now, let’s dive into the five preparation areas essential for mastering the planche.

[guidoruiz]

That playlist for core training is amazing! Over the years I have tried several abs routines from different respected YT channels but none of them gave me the strength I feel now, and not only in my abs but back, hips, and core im general, after following this playlist. Thank you Adam!!!

[sanga]

The straight arms elbow preparation exercises are game changing for me! They fixed a pain I dragged for 8 years!

[jpschaerbeek]

What is that clip of the bodybuilder attempting a straddle?! Insane

[Vlabar]

Im 51 but my goal is to do a planche. I can do the tuck planche.

[A.T.Sickzer]

Thanks for the joint preparation advice❤

[Thecoachco]

Yes me too the planche gave me the ambition to learn more than pullups dips and pushups

[NH-zhmp]

finally after thoese endless years and those incredible muscle, you have unlocked your full planche, congratz

[ggbuyceps]

Can you cover different variations of pullovers & present us the benefits for shoulder mobility and front lever?

[_PRN]

I feel like the Backlever is a great exercise to learn to prepare yourself for the Planche and learning another cool move while you go. Backlever trains straight arm strength in shoulders and biceps and the necessary core and glute strength to keep your body straight and parallel. Together with some additional wrist conditioning you should be well prepared to start learning the Planche once you’ve mastered the Backlever (which takes *way* less time than mastering the Planche).

[nokkamies]

Thanks for those wrist exercises! Am going to adatp then right to my next workout

[PANTYEATR]

Love the channel bro! I tried to do this on the floor before watching the video and i couldn't even figure out how to get my legs up😄 i still failed even after watching the video even tho I'm a fairly strong 46yr old. The Gymnastics method exposes my weaknesses which i will improve on. Thanks💪🏆

[A.-wg]

I cam from the future, if you don't proper prepare your wrists and forearm you will get a tennis elbow injury

[miguelayati]

5 months preparing my wrists but still not enough mobile...

[Thecoachco]

the knuckles one looks good for fighting skills also

[yeshgeragboy]

Hey, i have a question. How to introduct the elbow and shoulder excersises in your workout?
In one extraworkout or in the end of the workout? Hope you can give me an answer

[elzahmet]

0:58 Is he a bodybuilder trying to do maltese? lol

[hristoivanov]

there is one important thing that you need as well to prepare and it's called the pelvis rotatio n, as if in the straddle (like me) you are not able to extend as it should your legs, you won't be able to progress no matter how strong ar the other parts you mention in the vid.

[nigelmaccuver]

👉🏻 They say it’s not a planche if your shoulder, hip and feet are not in straight line!! I see many athletes do it like your way Adam, So as a beginner progressing fast (adv tuck), what can I do to avoid that slant form and unlock a straight line in future??

[grokrash]

more people seem to be able to planche but not frontlever

[alazalgunaid]

i have got a question planche is dangerous it can cause biseps tear?