Secret Gymnast Planche Progression You NEVER DO!

The planche is one of the most desired skills in bodyweight training, and in this video I’m going to show you a typical gymnast exercise, that will definitely help you to achieve it!

This really underrated exercise is not else than the shoulder supported maltese.

Okay, I know, that it’s in the name, it’s for the maltese right, but actually it has a huge transfer effect for the planche.

So we can say that it’s a 2 in 1, since it will help a lot to learn the planche, while you’re working on the maltese at the same time.

The shoulder supported maltese is a special strengthening exercise for the maltese that gymnasts do mostly on the rings and sometimes on the floor.

It works the serratus muscles a lot, besides the chest, shoulders, biceps, lats and core. It’s not a coincidence that gymnasts look brutal while doing the maltese.

The shoulder supported maltese makes this exercise easier to learn, but since it has many common points with the planche, it has a significant transfer effect.

For me personally, it helped a lot to transition from the straddle planche to the full planche.

You can be sure that it helps to overcome plateus with the other progressions as well, such as from the advanced tuck planche to the straddle and so on.

But why am I recommending this maltese exercise to achieve the planche?

Let's find out!

Thumbnail: Chen Yibing

[sonzai]

We need a basic ring routine for building muscle and gymnastic strength as well. Thanks for the awesome work bro.

[victormanuelpolanco]

I had already watched this exercise practiced by gymnasts in TV shows and it caught my mind from the very first moment.
In the fully tucked position you start realising from the very first secondd how tough it gets and how complicated keeping your back up really feels.
Now knowing that I can count on chairs to practice it at my own discretion at home or anywhere else I couldn't get any happier to have a new tool to implement in my routine on a more regular basis.

[joshuadimercurio]

This was exactly what I needed, today I was thinking how I would progress my planche in a fun way, and I can do this!!
Thank you so much :)

[savagetheentertainer]

These definitely helped me unlock the adv tuck planche 💪🏾

[alanr]

Man, the high quality and concise instruction you offer is really top-notch, Adam. Well done Sir. I'll be referencing this video for years once I reach this point (starting at one month past turning 39) in a few years.

[bobsmoot]

I like this progression because you can vary the range of motion from vertical to almost horizontal and anywhere in between, like how I learned the dragon flag, the lower you go the tougher it gets. At my age (72) I’d definitely would go with this approach. Thanks

[keon]

After watching this video I really see progress in my planche! Thank you so much sir!

[abhijeetmishra]

I want a video on how to start as a fitness entrepreneur like yourself both online and offline. PLZZ

[ryandevil]

I think the shoulder supported maltese could be the final piece of the puzzle for me to unlock the full planche. Thanks for this!

[nhtathinfbntb]

i do this 4 times a week on every training day. Feels amazing for progression when training this.

[brucehelppie]

i'm still working on achieving the elbow lever, but your instructional videos are the best.

[jimanHK]

Adam, another great informative video.Thank you

[UltraRed]

Drop the merch brotha! Need that T! 🔥🤙🏾

[bboygermy]

Great breakdown; thank you for making this! Going to start adding this into my routine 💪

[freestyletrainer]

Never miss a video! Always informative... Thank you so much

[Thonderal]

This channel is awesome, I didn't knew how to make progress, I really appreciate what you're doing here Adam and i will recommend this to my friends

[cyrax]

What a like about this exercise that I works your biceps and conditions the bicep ligament for every other skill like back lever, iron cross, ect.

[Keldeo-gx]

Could you make videos about how gymnasts boost up their recovery ?

[matteop]

Hey i made it! i am the guy that got interested in gymnastics at 17, I got accepted by not only one but two sportive accotiation, one of which is even ok with me trying to compete in low level gymnastics! i just have to try both and choose, starting next year.
I wanted to thank you, since without you calistenics guide I would have never been able to do it

[tredayy]

This was a great video bro! Thanku 4 this. I'm not ready 4 this exercise yet but now I have a resource that is available 2 me when I am 😁😁😁
Aotearoa NZ got ❤️ 4 gymnastics method💯