Planche Supplementary & Accessory Breakdown

Watch the video breakdown here: https://www.youtube.com/watch?v=D9rlcjUIHnY&lc=UgzEDLmCSZ_vEyN_T2B4AaABAg

Planche Breakdown - Best Supplementary and Accessory work

“You are only as strong as your weakest link” 

When we introduce a new movement to our routine - we get better, every component is slowly getting stronger to the extent that is needed in order to perform the movement. Until ‘it’ is not enough to keep pushing progress forward. A lagging muscle group within the whole system of movement is too weak to allow further strength adaptation. The stronger muscle groups are held back and therefore detrained or not trained to full potential. Hence - we can only progress a skill as far as the weakest muscle group allows us to. 

Today we will try to break down the Planche and find their ultimate supplementary and accessory exercises. Leave no weakness behind!

Terminology first:

Supplementary work - exercises which are a variation of the skill, close in nature to the original. Trained usually as a heavy “compound” movement. The purpose of supplementary work is to vary the stimulus of the original skill by putting emphasis on a different muscle group. The supplementary work can alone strengthen the main skill since it is still similar in components.

Accessory work - exercises to isolate muscle groups that are involved in the original skill. Their purpose is to hypertrophy certain muscle groups in order to increase the potential for strength. Not necessarily similar in nature or resembling the original skill, therefore, by themselves do not lead to direct improvements rather indirect potential increase in strength.

The AlMighty Planche Isometric Hold

There are two main components for planche strength:

1. Deltoid strength - the main mover of the planche, plain and simple. Those who have great overhead strength, be it barbell press or handstand push-ups, will see great linear improvements in the planche once they commence training it. A good mark to aim for is 1 times bodyweight barbell overhead press (shoulder width grip) or 5 deadstop full-range handstand push-ups (can be wall supported). Weak delts - no planche. 

In the pursuit of strong deltoids, the serratus anterior is trained enough and so do the upper chest and upper trapezius, there is no need in isolating them - this is a common misconception. 

Practitioners who lack deltoid strength tend to fall forward in an attempt to hold the planche.

Deltoid strength by itself is not enough to achieve the planche and we have all seen this, since there is 1 crucial ingredient between the deltoid and the palm.

2. Bicep strength - IF the deltoids are strong enough, this is the big weak link.

I am particularly referring to distal biceps strength, when the elbows are at/near lockout. In this part of the range of motion, the distal bicep tendon is stressed a lot too. 

Practitioners who bend the elbow in an attempt to hold the planche are usually weak in the biceps near/at lockout position. 

You can test your distal bicep strength by performing Scott Curls from completely locked elbows. Doing One-arm Scott Curls for 5 repetitions with 20% of your bodyweight is sufficient. You can try 1 full-range Pelican Curl on the rings with the body at an incline of 45 degrees at the starting position, if you don’t have access to weights.

If both marks, deltoids and bicep strength, are hit and you do not have planche yet - it is due to lack of neurological adaptation. You do not have any glaring weaknesses. By training the planche specifically you will learn to coherently recruit all the components of the planche together. 

Supplementary Work: 

1. Pseudo Planche Push-Ups - Put more emphasis on the pectoralis major and the triceps. Accommodate the resistance to match the strength curve. 
2. L-sit/Support Press to Planche - Puts more emphasis on the deltoids. Use the amount of momentum you need to get into position.
3. Incline DB supinated deltoid raises - Put more emphasis on the distal bicep tendon. Open kinetic-chain exercises feel different than bodyweight exercises, they isolate certain areas/muscles more since there is significantly less activation in stabilizers and core muscles, in the case of planche: glutes, erector spinae, abs, quads, hamstrings, and so on.

Accessory Work:

1. Narrow Grip Ring Push-Ups - Phenomenal accessory for the planche. Stresses the pectoralis major, triceps and the biceps. There is even more carryover to the ring planche.
2. Shoulder-width HSPU - best shoulder builder in calisthenics.
3. Barbell/DB Overhead Press - for deltoid strength. Second to bodyweight pressing strength.
4. DB Preacher/Scott Curl - Strengthens the biceps and bicep tendon near lockout.
5. Zottman Curls - Hits all elbow flexors. This is especially crucial if you rely on a lot of torque in your planche. If you have the ability to externally rotate the arm when doing planche, so the elbow pits are facing forward even when fingers are pointing forward - this is for you.

Rotate between different supplementary work and accessory exercises every few weeks and find what transfers over to the Isometric Planche Hold best for you, it might possibly hit your weakness more so than other exercises.

-Refael