Planche lean vs Planche variations?!

Greetings,

I always do planche leans and the tuck planche variation to learn the full planche. My problem is that, when i do tuck planches i cant feel my shoulders burning...well, i feel nothing burning...BUT when i do planche leans, i can correctly set up my shoulders, full protaction is always, so i feel my shoulders really burning. I can do full front lever and 1:10 quite good handstand. Also i can do 13 HeSPU's.

My questions are:

1, how can i achieve to maintain a fully perfect "shoulder burning" planche variation?

2,is my problem during the tuck planche that i have to learn how to get protraction? or hand placement? I cant go above tuck planche level, because of this...

3,Should practice just planche leans to get the full planche (is it possible?)?

Thank you very much for your answers! Merry Xmas!

I wasted a lot of time on tuck planche because i wasn't using scapula protraction correctly, maybe you have a similar problem. I have begun using planche leans and I feel it working more where it should. I have also heard of people tying a band to something overhead and then putting it around their waist during tuck planche so they can be sure to focus on full protraction and leaning forward

It is also worth noting that the shoulders really shouldn't be what you feel the most if you're planching correctly... you will feel your lats and serratus working very hard, almost to the point that it feels like they are crushing your rib cage when you first learn the correct activation. Chest will be working too... there will obviously be shoulders involved, but they should not be what is working the hardest. It is also, perhaps, worth holding the tuck planche with hips below horizontal at first and as your time improves slowly raise the hips an inch or two every so often and then build the time back up.

I am finding that one of the best FBE to help with this, besides PPP of course, is a slightly planched dip. Push ups with a plus, and especially PPP with a plus because it is more specific to planche, will really help teach you what you need to do and build the strength. Be sure to use a hand position that is appropriate to your strength level, meaning something that you can do 6-10 reps with. These supporting muscles are more slow twitch in nature and need to be trained as such. This will also help reduce the chance of developing improper compensation patterns.

Hope that helps!

I see! thanks for the great answers guys. And can i learn the planche by just doing planche leans? or is it impossible?

It could theoretically be possible though it could take some time though planche in general takes quite a bit of time.

I am not advocating for it though in any sense as I would rather see a more well rounded approach generally.

You could almost certainly learn planche through leans alone, but like Blairbob said it is not the best idea.

You will be best served by using the planche lean extensively but also using the FSP prerequisites and then the tuck planche and so on as well.

Are there any variations easier than the tuck PL? I know all about the frogstands, but I meant something along the lines of pressing the hips up from a straddle L and keeping the feet extended in front of you. That should be somewhat easier than the tuck, right? I can do a tuck PL, but my shoulders are definitely not pronated in it.

I don't see why that wouldn't work, Erik. That lack of protraction is why I suggested starting with the hips lower and slowly lifting as the muscles get stronger over time. Between that and leans I think that the bases are fairly well covered on the static side.

slizzardman said:

I don't see why that wouldn't work, Erik. That lack of protraction is why I suggested starting with the hips lower and slowly lifting as the muscles get stronger over time. Between that and leans I think that the bases are fairly well covered on the static side.

I was hoping that I was on to something there. For that (and HSPUs), I'm going to have to approach them "teaspoons at a time", if that makes any sense. The planche leans have been helping out a lot, so that's definitely worth working. Working them in a tuck (toes just touching the ground) kinda helps too, and seem to be just a little harder than the leans.

Erik said:

slizzardman said:

I don't see why that wouldn't work, Erik. That lack of protraction is why I suggested starting with the hips lower and slowly lifting as the muscles get stronger over time. Between that and leans I think that the bases are fairly well covered on the static side.

I was hoping that I was on to something there. For that (and HSPUs), I'm going to have to approach them "teaspoons at a time", if that makes any sense. The planche leans have been helping out a lot, so that's definitely worth working. Working them in a tuck (toes just touching the ground) kinda helps too, and seem to be just a little harder than the leans.

Definitely. All of that is good, you really do have to go one teaspoon at a time