Exact planche shoulder position

[Ralph Palutke]

Hi everyone!

I've been reading the gb forums for quite a while now, but this is my first post.

I've often read about protracting the shoulders in a planche. but what do you exactly mean by protrating the shoulders?

for me protracting the shoulders means to squeeze them together in front of me. is this what you have to do in a planche or do i ALSO have to press them down?? if i only bring them horizontaly forwards, my chest isn't fully tensioned. by also pressing my shoulders down, i can fully bring in my chest too.

so what exactly is the correct shoulder position? just forward or forward and down?

[haui]

Hi

please read this

viewtopic.php?f=13&t=6448&start=15

[Ralph Palutke]

thx alot!

for those of you, who aren't willing to read through the whole thread, here is the answer regarding to my question:

Dillon;

Question regarding your shoulder positioning in your photos and during the planche: are the shoulders somewhat raised (towards your ears) during this position (see photo 2 as a reference), or are they brought down towards your hips (locking them in and assisting in the hold)? I find that I am more stable, and therefore holding at a deeper angle, when I pull my shoulders/scapula down towards my hips during the planche than when they're raised towards my ears. Admittedly my back flattens somewhat, but I don't think that my body posture is being compromised. I want to make sure that I'm doing the hold correctly and getting the most out of the exercise. Thanks.

Answer:

You want your shoulders protracted all the way forward AND depressed all the way down towards your hips, this should activate the lower lats super, super hard. Dillon will correct me if I got that wrong, but I'm fairly sure that's exactly how you want to be doing it.

ps.: why can't i quote with an username e.g.

?

[Vincent Stoyas]

Looks like you forgot quotes around the username.

[Brian Li]

I actually feel more stable and stronger with my scapulas elevated about an inch from fully depressed. I also can protract more like that than with fully depressed scapulas. I will try doing planche holds with fully depressed scapulas from now on.