Day 115: Planche is a back exercise

[justinkim]

Sorry I mispronounced his name - it’s actually Neith Leonhart. He mentioned the significance of your trapezius with the planche

[GhostInspired]

So... instead of thinking push and pull...
Look at the movements from an anatomical stand point.
The planche is a shoulder flexion movement. The lever is a shoulder extension movement.
Biceps assist in flexion and stabilization of the elbow in a straight position.
Triceps assist in extension and stabilization of the shoulder and elbow in straight and bent positions.
The lats engagement in the planche is 1. depression of of scapula 2. stabilization of the humeral head during shoulder flexion
The pectoralis engagement in the front lever is 1. shoulder extension from the adducted sagittal plane 2. stabilization of the scapula during retraction

So it makes perfect sense to split your days into shoulder flexion, shoulder extension and lower body.
I also think a 4th day for this scheme that is dedicated to core, rotational (transverse plane) and lateral (frontal plane) movement exercises. This is also a great day to focus on your flexibility and mobility in any areas you feel need the attention.

In terms of targeting biceps and triceps or trapezius muscles to add the extra oomph to your training... Trapezius needs to be understood from it's 3 points instead of mentioned as a whole muscle. It has 3 very distinct fiber directions which alter entirely how it effects the movements of your arms arms and scapula complex.
Superior trapezius in calisthenics is mainly utilized in handstands. The shoulder elevation during a handstands is 95% superior traps.
The middle/intermediate trapezius in calisthenics is mainly utilized during the front lever, facilitating retraction of the scapula and stabilizing of scapula in accompaniment with the rhomboids.
The lower trapezius in calisthenics is also mainly utilized in handstands or even more so in press to handstand movements. The final muscle to contract when going into the end ranges of flexion or hyperflexion of the shoulder is the lower trapezius. Sometimes this particular section of the trapezius being weak is the limiting factor to whether or not someone has enough shoulder mobility to perform a press or handstand with correct body alignment.
Biceps and triceps on the other hand are mainly just to stabilize the elbow and shoulder joint for straight arm movements and the obvious... flex and extend the elbow/shoulder in bent arm movements. Not much to say on these two.
Targeting trapezius specifically in hopes to improve your planche however... You may find more benefits to the press to handstand or back lever by doing this. Improving your press to handstand movements though, will lead to a direct improvement in planche training due to a lot of other similar musculature and mobility associated. So there is some crossover reasoning for targeting trapezius. In saying that... you don't really see gymnasts with huge lower/middle/upper traps.. you almost always see majority of their hypertrophy in the deltoids, lats, pecs and serratus muscles. I think this is fairly obvious why.

Also, if you find your stabilizing muscles are getting fatigued the most, then it may be beneficial to incorporate more stability specific holds to strengthen them up so the focus goes back onto your deltoids and pecs during planches. Simply switch from doing planche leans on the floor to planche leans on rings or TRX if rings aren't available. The instability of the ring (even more so the shorter the cord/rope/chain) really forces a complete contraction of all the stabilizes so that you can engage the deltoids. Getting use to this feeling will make your ground work very strong.

I hope this wasn't just a wasted ramble and you got something out of it. Perhaps you knew most of it already.

Keep it up JK =]

[king_ericksinho]

Poder rey 💪🏼🔥 A fuego desde Ecuador 🇪🇨

[Jeff_]

The traps and lats imo help with protraction but the traps also focus on the depression of the scapula. Also to reduce the lean besides just protraction and depression I'm not sure if I mentioned this before. But Yaad Mohammed and Barkage talked abt pushing with the base of your palms or the area closest to your hips(based on my understanding) to help reduce the lean. This helps especially if you only do floor planches like me. (cus I started with floor and can't use paralettes without cutting my times in half)

[balderderycke]

I have been thinking the same way like you about the push pull split. I do most of the time full body because I only have around 3 days in the week with enough spare time for calisthenics. In holidays I train push pull split and I enjoy that a lot more, because I can even do more volume. I do push workout the first day and pull the 2nd day, because I don't want to do planche with tired biceps, but fl with tired triceps is doable because you use more of the innerhead. But since you always have sore lats it's difficult. (I might sound stupid but are you sure it's your lats that are sore and not your serratus? Bec serratus lays partially under the lats. In the beginning I also thought it were my lats that were sore)

[gustavwenhelseth]

The PPL vs UL thing gets me thinking a tad. I think both are good, and I am currently using a PPL system, like you do, where I do handstand push ups on push day and front lever work on pull day, and I agree with what you say about insufficient recovery for the back. I know it's not the same case with HSPUs as with planche, but I have done PPL with planche on push day as well. Are you planning to switch to an Upper lower split eventually, or do you feel that the progress with planche and front lever, even in a fatigued state is ok for you? I think this would really help with the future of my own programming as well.