Can't stay protracted during PPP?

Hi all, 

 

I've been working on pseudo-planche pushups lately. At the top position I am able to maintain protraction of the scapula. The problem is that as soon as I start lowering myself, the protraction disappears and they stick out like shark fins. Does anyone have any tips for maintaining protraction throughout the whole ROM? 

I had the same problem in the past. Ii may be your weak link in the movement chain. If you are doing F1 and you do the HBP progressions focusing on that, you will solve the problem. Basically you should do easier the easier push-up progressions with protraction along the ROM. Record yourself and do mental practice, this will also help your body awareness.

Also, it has been mentioned by many of the more advanced GB athletes and Coach that you don't have to go straight from PE/2 to a full PPP; and instead many people would be better off gradually increasing the lean as they build strength and mobility in their wrists. Coach also mentioned in the webinar that you don't want to increase both intensity/load (in this case the degree of lean) and volume at the same time.

So add a little lean to regular push-ups (assuming you have mastered those according to the video standards), build some volume there, then add a little more (while reducing volume), then build volume there, and so on until you eventually get to a full PPP with correct form and finally build volume till you reach mastery.

How many increments you need between PE/2 and PE/3 will be individual, but you should strive to able to maintain correct form and use that as your gauge as to whether your degree of lean is appropriate.

Not saying this is the only way, but it seems like the most straight forward one.