Muscles worked in the Planche

Hi guys,

Since Planche is quite complex from a biomechanically standpoint. I would like to know from anyone who has good knowledge of anatomy and the planche tell me how each muscle works in a Planche and what it does on each joint. I know serratus anterior, lower traps etc and scapula protraction and depression are really important in the planche but would like to have a more clear understanding on what each joint is doing and how each muscle is used in the planche in order to produce a planche. 

I am sure that Coach or Alex will have the answer to this. I just want to know for educational purposes and understand more in depth about the planche as a movement.

Your hands form the base or grab an object to balance on.

Your forearms assist the hands grip the object you are balancing on.

Your triceps keep your arms straight.

Your shoulder girdle/rotator cuff (Infraspinatus, Supraspinatus, Subscapularis and Teres minor) muscles, deltoids, pectoral muscles, serratus anterior, latissimus dorsi, middle to lower trapezius, your entire core (lower back, the internal and external obliques, and the transverse and rectus abdominus) all stabilize your torso horizontally while you hold a hollow body position.

Your glutes (Minimus, Medius, and Maximus), quadriceps, hamstrings, and calves stabilize your legs whether they are held in straddle position or held together.

Rayne-William said:

Your hands form the base or grab an object to balance on.

 

Your forearms assist the hands grip the object you are balancing on.

 

Your triceps keep your arms straight.

 

Your shoulder girdle/rotator cuff (Infraspinatus, Supraspinatus, Subscapularis and Teres minor) muscles, deltoids, pectoral muscles, serratus anterior, latissimus dorsi, middle to lower trapezius, your entire core (lower back, the internal and external obliques, and the transverse and rectus abdominus) all stabilize your torso horizontally while you hold a hollow body position.

 

Your glutes (Minimus, Medius, and Maximus), quadriceps, hamstrings, and calves stabilize your legs whether they are held in straddle position or held together.

Great stuff!

Rayne-William said:

Your hands form the base or grab an object to balance on.

 

Your forearms assist the hands grip the object you are balancing on.

 

Your triceps keep your arms straight.

 

Your shoulder girdle/rotator cuff (Infraspinatus, Supraspinatus, Subscapularis and Teres minor) muscles, deltoids, pectoral muscles, serratus anterior, latissimus dorsi, middle to lower trapezius, your entire core (lower back, the internal and external obliques, and the transverse and rectus abdominus) all stabilize your torso horizontally while you hold a hollow body position.

 

Your glutes (Minimus, Medius, and Maximus), quadriceps, hamstrings, and calves stabilize your legs whether they are held in straddle position or held together.

Your answer is gold. However I was looking for even more detailed explanation for example:

What happens in the scapula, what happens in the clavicle and etc. 

For example according to my understanding (Taking into account what you already have mentioned):

Your hands form the base or grab an object to balance on.

Your forearms assist the hands grip the object you are balancing on.

Elbow Joint:

Triceps and anconeus keep the arms straight. Since in the planche we lean, lots of strain is imposed on elbow flexors which stabilise the elbow joint and more specific: Brachialis, Biceps brachii and brachioradialis.

Glenohumeral Joint:

The shoulder girdle/rotator cuff (Infraspinatus, Supraspinatus, Subscapularis and Teres minor) muscles work hard to depress keep the humerus in the shoulder socket. The supraspinatus also initiates the first degrees of Shoulder flexion.

Since the shoulder is also in some degrees of flexion anterior and lateral fibres of the deltoids especially the anterior part work hard in addition with the clavicular head of pectoralis major, coracobrachialis, and short head of biceps brachii.

Scapula:

Since the scapula needs to be protracted, depressed and rotated upwardly: Therefore, Serratus anterior acts with pectoralis minor, levator scapulae, and the sternal head of pectoralis major for protracting the scapula. For depression, pectoralis minor, latissimus dorsi, pectoralis major and lower trapezius. For upward rotation of the scapula, middle and lower traps work together with lower fibres of serratus anterior.

Core:

your entire core (lower back, the internal and external obliques, and the transverse and rectus abdominus) all stabilize your torso horizontally while you hold a hollow body position.

Hips-Legs:

Your glutes (Minimus, Medius, and Maximus), quadriceps, hamstrings, and calves stabilize your legs whether they are held in straddle position or held together.

I am not sure if something happens in the clavicle during planche.

Please anyone correct me if what I have written is incorrect...

I was wondering the same thing just now and contemplating whether I should ask that question.

That is as I was failing horribly at Planche Leans at second, 25, with 70% of required lean, I was trying to imagine holding my whole body in that position. It just feels so improbable at this point.