Summing up this video: -Work on your anterior deltoid strength with bent arm pressing exercises: pike push ups, military presses, anterior deltoid presses, pseudo plance push ups, tucked plance push ups. -Strengthen your tendons and ligaments around your elbow joints with straight arm pressing exercises: ring push ups/dips ending with turn out, half ring flies, straight arm dumbell/barbell presses. -Work on your protection: planche lean, pseudo planche push ups, tucked planche push ups. -Work hard, train smart and be patient.
My military press is trash. It all makes sense now. Btw, your recent lever video made me realize why I plateaued so hard years ago. No retraction strength. I'm starting from square one on everything. I don't get how other people can make tutorial videos without mentioning the most important things. Thank you so much for sharing your knowledge!
I was mentioning everyone who can hold the full position... But agreed Daniel is definitely worth mentioning! 183cm 84kg straddle planche with the most massive quads ever!
@@DominikSky1 Bart Deurloo is a good example as well. He is 175 cm. Not as tall as you guys. But around 10 cm higher than most professional gymnasts. An hes got a strong maltese and nakayama on rings.
When I saw that I stuck on the tuck position, I practiced dips in the tuck position, I increased my strength and I almost held straddle planche. What you're saying Dominik is exactly right, I'm going to progress this way. Thanks for this video bru
@@vasilikik8609 Most likely he was on the parallel bars doing dips in the tucked planche. That full range of motion should surely increase the strength necessary for a planche.
This is gotta be one of the best tutorial I have ever seen about planche. True statements from your own experience, never have heard such a good speech. Thank you, it really helps.🤜
ahah you look like me, always talks at 200 words/sec when talking about planche or any calisthenics skills, you're passionated and we love that. Thanks for the military advice !
This was perfect timing for me thank you! I've been stuck in AT planche and have been spending too much time on isometrics, when all this time it's a lack of shoulder strength. I need to spend more time on my military press!LOL That's the truth.
Yes! Exactly! If you guys want to hold statics more - just stop trying to hold statics. -Straight arm exercises to help your tendons and joints. -Dynamic exercises (using the muscle-groups that power the static skill most) to help you have strength to hold it.
@@hawalatroshy709 it doesn't matter anything anymore. I dislocated my rotator cuff doing front lever without warming up properly. Anyways good luck with your journey. Become someone great one day. All the very best.
@@hawalatroshy709 the hospitals won't accept patients except for covid in my state. Its really tough for me to even do normal tasks. All of my gains for three years is going away day after day. I don't even know what to do anymore. Anyways thanks for the wishes.
Im 1.85m, 85 kg and after 5-6 years of not-so-concentrated-in-planche-position training, i managed to hold the straddle planche! Now i try to make small progreesions to reach the full planche! I agree with dominik, shoulder strenght is the first thing to work out for if you want to achieve the planche! Cheers
Thanks for the speech - getting straight on the military press today to ‘check-in’ where I’m at 😁 pike pushups are feeling much stronger these days so excited to see where I’m at. Great video as always 💪🏼
Thank you man, you really motivated me to work on planche after achieving 10 sec of hs what I am actually working on right now. Info was valuable :) Sharing expirience to each other = better results for everyone
Amazing video, very informative, I saw it one year ago, but wasnt able to understand the whole depth of it. Now, when I am challenging the difficulties Dominic is speaking of, I can really appreciate that information and decided to watch other videos once again also :) Thanks a lot for sharing your knowledge with us
Right on point Dominic! I just focused on strengthening my Pike Pushups, indeed Bent Arm Strength will be the best to progress faster with the planche, maltese. Thanks for the video man! Will probably boost my planche game faster bro 🔥
Great video Dominik. I agree with your philosophy to training whereas you recommend to go back to the basics if you aren’t already strong. I skipped mastering the basics and it stalled my progress for well over 6 months. Now that I’ve focused on bent arm pulling and pressing my strength is getting noticeably better without even training the static holds. Two birds with one stone.
Pavel Babich from Russia is 195cm, 105 kg has 5 second ideal straddle planche. Vitaliy Feschuk from Ukraine is 95 kg 187cm has full planche. Not to mention Giacomo Vinati from Italy who is 203cm 103kg and holds straddle planche.
well I was breakdancing for 12 years and when I stopped I started calisthenics!then I got injured and stopped!I started around 1 month ago and I'm at advanced tucked(max hold 16.2 seconds!the military press helped me a lot but also negative handstand to tucked PLANCHE!
Totally agree, im really surprised cause its that the same i was thinking in the last period and i start the new generally strenght program forma me. More usefull by a infinity way of lean planche, tuck-adv-1leg ect. Etc. Bands and other The requirement of every skill its strength, and of course after that take time for the propedeutic position Really compliment, only we need its study at all
Just in time. I think that i will achive straddle planche in a month. I have been training already for 3 months so i am really close to planche. Thanks Dom.
I used to train mostly holds for 1-1,5 years (pseudo planche push ups too, but more holds). I went from tuck planche to bad looking straddle for 3 seconds and I stucked. I was missing the basics. I was bored with that planche training. So I went back to the basics (weighted). After 3 months of doing them I can hold good looking straddle planche for 7 seconds.
Great video, I have made it to elbow supported tuck but I am struggling to get to tuck. Thanks for the bent arm emphasis, I did wonder if I was strong enough in the shoulders, it has been difficult to identify the weak areas, will definitely test my pressing bent arm strength!!
Can you make video how to fix posture holding ? I feel like i'm lacking off power because im bent - not holding proper. (Sorry on my english) :) Thanks , you are the best !!
Great vid. Dom. Love it! I'm 90kg-187cm, advance tuck planche, but I do train only HSPU. Please, could you make a video on Straight arm straddle press to HS? Thanks for great content on TH-cam 🙏♥️💪
I've been training for planche for 3 years now... But not seriously at all. I started to train seriously in October after a 2 month shoulder injury and I lost a lot of power. Now I can 90° push up and do some deep handstand push ups and I'm soo near to straddle planche(I can hold 2 seconds but in a bad form). I believe that I'll reach it by the end of March. Today I also made my first 70kg dip, calisthenics is soo satisfying😍😍💪🏻
@@sonzai5162 Honestly I really don't know. I trained a lot in the last 4 months (2 hours of training every time 4/5 times per week + rest and leg days) and I could say that push comes very easy for me. Much easier than pulling exercises, where I lack a bit. You have to train with various exercises as: pike push, dips, weighted dips, normal push and you also need a very good handstand to make it easier (having a very good balance and form). Honestly, I never did Military press because I train most of the times in my room and I haven't got weights but... as Dominik Sky says, It is also a very good exercise. Just keep it up and trust the process, everyone needs his own time.
@@leonklausing5844 Thanks man. My strength in free HSPU is fluctuating. The best I could do is 2 strict reps. I think I have to get serious about it now.
@@sonzai5162 Yeah man, just go for it, it will take time but I think that Handstand skills (planche, one arm handstand, push-ups) are one of the most satisfying ones in calisthenics. What I do is to try them strictly and without the wall first reps of the workout and then as you start to lose power you go for easier stuff. Work in both strength and technique, do many negative reps to understand the inclination you need to stay in balance, because you have to forward with the body and you have to understand how much. Also train for core strength. (If you want, my Instagram is : @klausing_leon , sometimes I post something)
This video is my saver!! i stop progress at the adv. tuck level for 1 month..., i can planche lean my waist line to the wrist, i'll edit my workout list and training bend arm exercise for shoulder as major!! thx man!
i often get some seconds of pain in my forearms after releasing pressure from a tucked or lean position :D ... i also train for planche amongst other things.. its really an amazing looking exercise :D good information in your video... need to try the military press thing XD
That's pretty normal when you start with the handstands and planches, it will go away as you get stronger but try massaging your arms to release the tention. Good luck!
'It's gonna take more time that you think right now' :-) Itak, vsak bi si želel narediti to v par tednih, no jaz vseeno računam raje z meseci :-)) Drugače pa, super da ima Slovenija tudi predstavnika tu na Youtubu, kar se tiče raznoraznih vaj, videi so odlični, tako po vsebini kot po načinu podajanja informacij, tako da - le tako naprej!
I'm 182cm tall and weight 82 kg shredded muscle mass. The front lever is quite easy for me but the planche is nearly impossible for my frame. I will work on it.
Do you know about Nedko? He is tall aswell (not that heavy though) but he doesn't have 'just' the planche. He is a FREAKING BEAST in all statics.. one of my favourite athletes
Unlocked full planche with assisted holds (bands) only. Final fase full planche attempts. Current level 3 sec hold, not perfect form yet, but that’s just a matter of time. 38 years old, 190 cm, 70 kg. 🤷🏼♂️
@@KastoeKrab I can bulk up if want but don’t need it for strength skills. Hypertrophy and strength are two different things. I bulked up tot 85 kg. once and it looked like shit. This is how i’m build so yeah 🤷🏼♂️ But this is beside the point, the point is that you don’t have to military press your own body weight to unlock planche, not specific enough to learn planche. Gymnastics code, in order to learn a move you have to spend time in that move.
2:17 "u need to work on ur depression..."
I felt dat lol
🤣🤣🤣
Nice 😂
I'm 193cm 80kg, and I aim to the full planche, it may take forever😂 but I don't care, thanks dominik
If you think you're tall and heavy, look at this guy. instagram.com/azizovgym?igshid=emzyw5jqgr03
I am 186cm and 90kg and now I'm working on straddle planche. No excuse)
@@nikitafedorov9458 this guy is a beast. Best of luck bro, you can do it. And thanks for the inspiration, I'll do my best. No excuses :-)
Wow, literally the exact same height and weight. I see U man 😍
How's your progress?
if you listen close, he says something about military press
😉✌ ha
Where? I must have missed it?
Do one pike pushup each time he says "military press" and you've got the planche at the end of the video.
When I listen close I can hear him go out of breath often. It just surprises me, looking at his physique..
@@FLAME19961 Would increasing cardiovascular endurance help in his case?
Summing up this video:
-Work on your anterior deltoid strength with bent arm pressing exercises: pike push ups, military presses, anterior deltoid presses, pseudo plance push ups, tucked plance push ups.
-Strengthen your tendons and ligaments around your elbow joints with straight arm pressing exercises: ring push ups/dips ending with turn out, half ring flies, straight arm dumbell/barbell presses.
-Work on your protection: planche lean, pseudo planche push ups, tucked planche push ups.
-Work hard, train smart and be patient.
My military press is trash. It all makes sense now. Btw, your recent lever video made me realize why I plateaued so hard years ago. No retraction strength. I'm starting from square one on everything. I don't get how other people can make tutorial videos without mentioning the most important things. Thank you so much for sharing your knowledge!
Daniel Vadnal FitnessFAQs can do decent straddle planche!!
I was mentioning everyone who can hold the full position... But agreed Daniel is definitely worth mentioning! 183cm 84kg straddle planche with the most massive quads ever!
@@DominikSky1 Bart Deurloo is a good example as well. He is 175 cm. Not as tall as you guys. But around 10 cm higher than most professional gymnasts. An hes got a strong maltese and nakayama on rings.
You mentioned Erik Neri, he's in full beast mode!
Salute from Italy bro
Bella frate
When I saw that I stuck on the tuck position, I practiced dips in the tuck position, I increased my strength and I almost held straddle planche.
What you're saying Dominik is exactly right, I'm going to progress this way.
Thanks for this video bru
Could you explain better the technique you used?
Dips in the tuck position? Do you mean tuck planche pushups?
@@vasilikik8609 Most likely he was on the parallel bars doing dips in the tucked planche. That full range of motion should surely increase the strength necessary for a planche.
This is gotta be one of the best tutorial I have ever seen about planche. True statements from your own experience, never have heard such a good speech. Thank you, it really helps.🤜
ahah you look like me, always talks at 200 words/sec when talking about planche or any calisthenics skills, you're passionated and we love that. Thanks for the military advice !
This was perfect timing for me thank you! I've been stuck in AT planche and have been spending too much time on isometrics, when all this time it's a lack of shoulder strength. I need to spend more time on my military press!LOL That's the truth.
Yes! Exactly! If you guys want to hold statics more - just stop trying to hold statics.
-Straight arm exercises to help your tendons and joints.
-Dynamic exercises (using the muscle-groups that power the static skill most) to help you have strength to hold it.
I'm using full Rom tuck planche pushups as my main exercise, they're great
Switch to handstand pushups instead
@@bikashth8539 hell no tpp are much better
@@hawalatroshy709 it doesn't matter anything anymore. I dislocated my rotator cuff doing front lever without warming up properly. Anyways good luck with your journey. Become someone great one day. All the very best.
@@bikashth8539 dude I am so sorry, that's horrible news. May your recovery be as fast as possible. I wish you the best🙏
@@hawalatroshy709 the hospitals won't accept patients except for covid in my state. Its really tough for me to even do normal tasks. All of my gains for three years is going away day after day. I don't even know what to do anymore. Anyways thanks for the wishes.
Your strength and conditioning knowledge is very enjoyable to listen to. You're the top person to listen to in the calisthenics community
This was an important contribution to understanding of the plamche. Noone else talks in any detail about the elbow and the shoulders that I have seen
Im 1.85m, 85 kg and after 5-6 years of not-so-concentrated-in-planche-position training, i managed to hold the straddle planche! Now i try to make small progreesions to reach the full planche! I agree with dominik, shoulder strenght is the first thing to work out for if you want to achieve the planche! Cheers
(Late comment) I'd have to say this is the most informative video I've seen, which gave me quite an education on the plancha. Thanks, Dominik
Thanks for the speech - getting straight on the military press today to ‘check-in’ where I’m at 😁 pike pushups are feeling much stronger these days so excited to see where I’m at. Great video as always 💪🏼
Thank you man, you really motivated me to work on planche after achieving 10 sec of hs what I am actually working on right now. Info was valuable :) Sharing expirience to each other = better results for everyone
Amazing video, very informative, I saw it one year ago, but wasnt able to understand the whole depth of it. Now, when I am challenging the difficulties Dominic is speaking of, I can really appreciate that information and decided to watch other videos once again also :) Thanks a lot for sharing your knowledge with us
Pike pushups are so underrated. Absolutely destroys your shoulders
I love dem pike pushups
Bro respect for all your info. I subscribed today. Im addicted to this and you really push me to be better. Training for iron cross now
Can’t wait to test my MP, one of the most underrated athletes keep up the good content💪🏼
Thank you for this useful information
Breath men !! 😊 Awesome video thx
Ok i will work in this. Let's see i will update if I get adv tuck or straddle in upcoming months
Right on point Dominic! I just focused on strengthening my Pike Pushups, indeed Bent Arm Strength will be the best to progress faster with the planche, maltese. Thanks for the video man! Will probably boost my planche game faster bro 🔥
Remember me?
@@vish3670 Yeah man you were the one who commented and replied on a different top statics athlete video
😂😂😂😂😂
Great video Dominik. I agree with your philosophy to training whereas you recommend to go back to the basics if you aren’t already strong. I skipped mastering the basics and it stalled my progress for well over 6 months. Now that I’ve focused on bent arm pulling and pressing my strength is getting noticeably better without even training the static holds. Two birds with one stone.
Thanks a lot Dominik it was amazing and a very useful video keep going like that !!!!!
Pavel Babich from Russia is 195cm, 105 kg has 5 second ideal straddle planche. Vitaliy Feschuk from Ukraine is 95 kg 187cm has full planche. Not to mention Giacomo Vinati from Italy who is 203cm 103kg and holds straddle planche.
I've incorporated incline bench press and shoulder presses and I've finally broken the barrier from adv tuck to straddle.
Wise advices thank you very much you are the best!! The only one who tells the real important things for planche
Ty man! Gone practise handstand push ups! One of the best planche vids ive ever seen. I am 185cm but only 66kg.
Bro , your the best coach i've ever seen , everything is much more clear now and I know where to start and what to do and it is all thanks to you 💪💪
Amazing tutorial, thanks!
Im stuck on the advanced tuck and Straddle. Im 185 and 80kg. Thank you for the video.
Thanks so much! This has been my weakness. Bent arm strength. As you said, I'm stuck in advanced tuck too at the moment.
Best video I’ve seen all week bro thanks👍
Thanks Dominik! Your videos are the best!
These tips sound amazing, I'll do that with my trainings, thanks a lot Dominik, keep going like that !!!!
Very clever approach. As always, I just listen and do. And as always it pays off. Thanks again🙏🏻
well I was breakdancing for 12 years and when I stopped I started calisthenics!then I got injured and stopped!I started around 1 month ago and I'm at advanced tucked(max hold 16.2 seconds!the military press helped me a lot but also negative handstand to tucked PLANCHE!
This was one of your best informative videos imo !
Excellent vid. Always top notch content! Thank you very much Dominik!
Major goal for this year. Thanks bro
I learned straddle planche in 2.5 months :D I could do tucked from beginning on like you
You might have a good base pushing strength
Totally agree, im really surprised cause its that the same i was thinking in the last period and i start the new generally strenght program forma me. More usefull by a infinity way of lean planche, tuck-adv-1leg ect. Etc. Bands and other
The requirement of every skill its strength, and of course after that take time for the propedeutic position
Really compliment, only we need its study at all
You are so underrated, Dominik
Great information always
❤
This is a key point for many calisthenics athlete in the world who make this mistake including me.Thnks a Lot!!
Really helpful video, thank you a lot. V-sit and planche are my current goals.
Just in time. I think that i will achive straddle planche in a month. I have been training already for 3 months so i am really close to planche. Thanks Dom.
Where u at now, did u get it
@@munamido i got bad straddle planch for 5sec. Still working on better form
An obvious passion for what u do. Same. Live strong bro 💪
A video with true advices, thank you!
Calisthenics legend Ivan!
Also correction of the plank line. Press to handstand is really useful especially the stalder press in my opinion.
I used to train mostly holds for 1-1,5 years (pseudo planche push ups too, but more holds). I went from tuck planche to bad looking straddle for 3 seconds and I stucked. I was missing the basics. I was bored with that planche training. So I went back to the basics (weighted). After 3 months of doing them I can hold good looking straddle planche for 7 seconds.
Fucking great, I feel motivated more than ever. Dom, don't apologize for the speach, great detail! Thanks for that! 💪Boom!
Fantastic advice
Wooow, this video was very useful. Will do some military press now, because i am stuck in advanced tuck too.
Awesome break down thank you I had never thought of it like this.
Really solid. Thanks Dominic!! I love the new angle. Will definitely be addressing.
Can you do some toturial to iron cross ?
Great video, I have made it to elbow supported tuck but I am struggling to get to tuck. Thanks for the bent arm emphasis, I did wonder if I was strong enough in the shoulders, it has been difficult to identify the weak areas, will definitely test my pressing bent arm strength!!
3:29 Dominik looking like he’s having a good time.
Do another video for front lever
Great help thankyou!
Human Flag tutorial, please ✌️
Can you make video how to fix posture holding ? I feel like i'm lacking off power because im bent - not holding proper. (Sorry on my english) :)
Thanks , you are the best !!
Awesome video!! Great words will help loads thanks 👍
Great vid. Dom. Love it! I'm 90kg-187cm, advance tuck planche, but I do train only HSPU. Please, could you make a video on Straight arm straddle press to HS?
Thanks for great content on TH-cam 🙏♥️💪
you are one of the best my friend
Good Hints. Thanks Dominik
I've been training for planche for 3 years now... But not seriously at all. I started to train seriously in October after a 2 month shoulder injury and I lost a lot of power. Now I can 90° push up and do some deep handstand push ups and I'm soo near to straddle planche(I can hold 2 seconds but in a bad form). I believe that I'll reach it by the end of March. Today I also made my first 70kg dip, calisthenics is soo satisfying😍😍💪🏻
Man how did you progress to 90° hspu? Congrats btw
@@sonzai5162 Honestly I really don't know. I trained a lot in the last 4 months (2 hours of training every time 4/5 times per week + rest and leg days) and I could say that push comes very easy for me. Much easier than pulling exercises, where I lack a bit.
You have to train with various exercises as: pike push, dips, weighted dips, normal push and you also need a very good handstand to make it easier (having a very good balance and form). Honestly, I never did Military press because I train most of the times in my room and I haven't got weights but... as Dominik Sky says, It is also a very good exercise. Just keep it up and trust the process, everyone needs his own time.
@@leonklausing5844 Thanks man. My strength in free HSPU is fluctuating. The best I could do is 2 strict reps. I think I have to get serious about it now.
@@sonzai5162 Yeah man, just go for it, it will take time but I think that Handstand skills (planche, one arm handstand, push-ups) are one of the most satisfying ones in calisthenics. What I do is to try them strictly and without the wall first reps of the workout and then as you start to lose power you go for easier stuff. Work in both strength and technique, do many negative reps to understand the inclination you need to stay in balance, because you have to forward with the body and you have to understand how much. Also train for core strength.
(If you want, my Instagram is : @klausing_leon , sometimes I post something)
@@leonklausing5844 Thanks for the advice man. I will trust the process. 💪
Great infomation. 53 years old, 180cm, 80kg. Front and back lever no problem, but planche...
Great strategy for achieving planche
200cm 100kg 19yo. Working on front and back lever, handstand. Hard work and consistancy is everything
I cannot even achieve the tuck planche and I have been trying for 10 months now. May you please make a video on achieving the tuck planche?
Work on the basics. Perform exercises specific to strengthening the shoulders.
This video is my saver!! i stop progress at the adv. tuck level for 1 month..., i can planche lean my waist line to the wrist, i'll edit my workout list and training bend arm exercise for shoulder as major!! thx man!
good to see you alive
Thank’s bro 💪 stay strong
Jack Vinati (Italy) 2,02m for 103 kg
😎 he maneged a straddle !
inspiration for taller people
Does he have insta?
Yes
Awesome advice
Gonna work on military seriously!
thanks you for your tips
Mil thanks
Lol @ isometrics "nooooo," big FACTs!
maltese fingertips i think its cooler, but u got a point too
i often get some seconds of pain in my forearms after releasing pressure from a tucked or lean position :D ... i also train for planche amongst other things.. its really an amazing looking exercise :D good information in your video... need to try the military press thing XD
Yea, me too
That's pretty normal when you start with the handstands and planches, it will go away as you get stronger but try massaging your arms to release the tention. Good luck!
@@TheDragonNixon Thanks :)
Thank you Very much. these are the secrets that the most of people dont share
Great video Dom
188cm 85kg learning front lever and little bit planche too, in a matter of time i will hit u up with my video of doing it hopefully.
Awesome info, thanks 🙏🏻
The most complete tutorial by far
'It's gonna take more time that you think right now' :-) Itak, vsak bi si želel narediti to v par tednih, no jaz vseeno računam raje z meseci :-))
Drugače pa, super da ima Slovenija tudi predstavnika tu na Youtubu, kar se tiče raznoraznih vaj, videi so odlični, tako po vsebini kot po načinu podajanja informacij, tako da - le tako naprej!
I'm 182cm tall and weight 82 kg shredded muscle mass. The front lever is quite easy for me but the planche is nearly impossible for my frame. I will work on it.
This is the video I wanted for a long time ago, since I was dreaming with the planche two years ago. Thanks Dominik
Damn your handstand push ups are phenomenal
Do you know about Nedko? He is tall aswell (not that heavy though) but he doesn't have 'just' the planche. He is a FREAKING BEAST in all statics.. one of my favourite athletes
Hmm never thought of this but it seems so obvious the way you put it haha. Will be doing military press in my next session 👊 cheers Dom
Unlocked full planche with assisted holds (bands) only. Final fase full planche attempts. Current level 3 sec hold, not perfect form yet, but that’s just a matter of time. 38 years old, 190 cm, 70 kg. 🤷🏼♂️
190cm and 70kg is severely underweight mate, I’m 185cm and 85kg and I’m still slender lmao
@@KastoeKrab I can bulk up if want but don’t need it for strength skills. Hypertrophy and strength are two different things. I bulked up tot 85 kg. once and it looked like shit. This is how i’m build so yeah 🤷🏼♂️ But this is beside the point, the point is that you don’t have to military press your own body weight to unlock planche, not specific enough to learn planche. Gymnastics code, in order to learn a move you have to spend time in that move.