No Bullsh*t PLANCHE Tutorial!

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Hope it helps!
I make these videos cause I know how painful the journey of calisthenics & training can be and just want to share the things that I've learned along the way... Hope you get some juice out of it! ;)
Remember, you are a champion! 🏆
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And remember, you are a champion!
Dominik

[@christryst]

I'm going to need some time to complete the first two steps.

[@OGFreedom1776]

For me step one drop 25lbs that will speed up the process lol

[@RegiJatekokMagazin]

ye, but we hold planche from the whole rotator cuff / serratus chain how i would do is training whole shoulder for hypertropy first, and arms, and just whole body, than practising the planche itself after warming up triceps / biceps / rotator cuff on a dy where you feel strongest nd fully recovered, either in 2 weeks / months, as you progress you can train more volume of the compound exercise too than i would do some other exercises on the weak, like facepulls, mid trap training, shoulder / chest and other stretches, also training arms with weights, and doing some HSPU, HS work for whole shoulder strenght and practising balance, because thats the same like planche, if you can hold planche you can hold HS, if you hold planche from wrists thats not a big deal, especially on pbar you can get injured if you hold it wrong, also its a rings movement originally, holding on that will activate the whole shoulder because you are forced to use your upper back too for stabilizing internal rotators

[@Sports--X]

@@RegiJatekokMagazin grip/mollar strengthening -> rotator strengthening -> planche to be on the safe side. (Single arm) rotator cuff with progressive weight seemed better than facepuls to me since more focused and can spot asymetry imbalances. None of the exercises you described are injure prone IF you have your inner muscles well developed in balance. You just need to feel each group with more focus. Everythink Dominic shows require inner/arm/core muscles strengthening. To follow him without injuries means you already have experience with those, since Dominic only shows basic strength routines and not the whole show.

[@RegiJatekokMagazin]

i used to do weighted infraspinatus and back delt strenghtening with progressive overload

[@RegiJatekokMagazin]

​@@Sports--X i know everyone just showing the bright side of things

[@risingmermo]

This is gonna be at least 5 years before accomplishing the first 2 steps

[@zisischartampilas6601]

no not really its gonna take you 1.5 years max for the military press and a couple of mounths more for the dip with a bad program and conditions i achieved a military press of 65-70kg in 1 year and 3 of those mounths were spent only just push ups and the rest were by no means extremely dedicated with lack of equipment (bodyweight is at 75-78 kg it flaxuated to those levels)

[@user-mn7ot9bf1u]

Train both at the same time... IMO tuck planche, etc. aren't close enough to the full planche ta transfer

[@cyrax6361]

​@@user-mn7ot9bf1u yea tuck planche is a waste of Time.

[@JerryEboy69]

Ideal method for full planche: Front delt strength training, core training, planche progression (lean, tuck, adv. tuck, frog tuck, assisted straddle, straddle, single leg [one tuck one full], half lay, full (this took me about 1.2 years)

[@user-mn7ot9bf1u]

​@@JerryEboy69 For me, tuck planche didn't unlock adv. tuck; I believe you could get a solid frog planche with just elevated pseudo-planche pushups

[@BillyBob-hz2wx]

I haven't seen anyone dip their 100 extra body weight, that would be more impressive than the plan he itself

[@Ytramm]

Dips are hard for someone who is not training dips. I think i reached 65kg in 6-7 months with passive training

[@jasper5362]

Plus 100 percent bodyweight dip is strong but there are a lot of perple whp can Do this

[@archy300hz8]

I weigh 160 and can do 100% extra body weight, I’ve been training for about 3 years, they key is just to progressively overload your weighted dip and don’t use a weight that you can already do more than 8 times, stick in the 5-7 rep range and you’ll get there soon

[@peterbalogh2646]

I'm 74kg, 180cm. I do not have enough weight at home for dips, so 16kg kettlebell 15kg vest plus a heavy resistance band for reps. The progression there is pretty fast. Military press about 50kg for reps. Progression is way slower there. And I can do one tuck planche pushup. 1. Pathetic. Or 3 handstand pushup next to the wall. I will work harder than an ugly stripper, and get this feat.

[@loovlehcuppatea2830]

I think alex leonidas did 5 plate dips

[@romeylon4204]

the first two steps are very radical and planche doesnt require that kind of strength. doing actual planche excerices like pesuedo pushups planche leans dumbell flies etc are way better then practicing weighted dips. now the shoulder press is great for planche but you dont have to press your entire body weight in order to do so it will also take you long before you could press your body. but dipping your bodyweight is way too much for planche lol

[@dangthanhnamanh5510]

It would shorten the time required to unlock the full planche

[@sneakysalamander3517]

@@dangthanhnamanh5510not really, by the time you get a bodyweight military press and +bodyweight dip you could’ve learned full planche

[@YTStopCensoringFreedomOfspeech]

​​@@dangthanhnamanh5510it could actually make your progress to planche worst especially if you get heavier before training the planche. You arent developing straight arm strength or wrist strength. You will be missing conditioning too. Gymnasts typically have the conditioning but not the strength, so for them, focusing on getting stronger is great. But for someone with no conditioning. Planche leans, tuck planche or frog stand are great for conditioning.

[@JeromeONeill]

With strength comes skill. If you get strong as fuck at pressing you’ll probably be strong enough to hold an advanced tuck planche and then it’s just a matter of working your straight arm strength but by building ridiculous pushing strength you’ll have a good base to work off of

[@romeylon4204]

after a year i came to the conclusion it does infact help because it preparesbyour muscles way better for the movement but it should be doing simultanously to planche progressions and trainings, your tendons and joints still take a lot of time to get used to the preasure. but seighted dips are preparing your body for the stress on the shoulders arms and chest. decent excercise for push strength but withoutproper planche training its nothing. its great for planche pushups thats for sure!

[@eddy.mmutuamba5958]

Millitary presses has really helped me to build strength for the Handstand pushup.Totally worth it 💪

[@jasper5362]

I can do 100 percent bodyweight millitary press for 3 reps but not a Single hspu. How can that be?

[@eddy.mmutuamba5958]

@@jasper5362 Not sure but I train Millitary presses, Handstand Push-ups and Pike pushups.I use presses as a Strengthening exercise. I train Millitary presses twice a week,Pike pushups/Handstand Push-ups thrice a week

[@eugenewells9322]

@@jasper5362 Bad form likely on the press.

[@wallesdrop3026]

what does that mean? Its hard to cheat on that lift. ​@@eugenewells9322

[@juliantarsitano1097]

I really like this no bullshit format videos: 20 - 30 secs long key information. In my opinion though, you need additional excercises to be able to perfom the planche (I can't do it yet) but it is true that without the basics, no matter how many accessories you do, you will struggle.

[@DavFN123]

You don't need to be this extreme tho

[@braedenmoses]

Love these answers, most end up as something like “get strong AF, rinse and repeat” Cheers mate 🤙🧉

[@ninertactics]

so strength and skills.. makes sense

[@3summtv906]

yo im lifting for like few years and now trying to learn this planche coz it looks cool and i can say this is one of the most peefect tutorial coz planche mostly comes from front delts. thank you for creating thins

[@Sports--X]

That's it! For a begginer takes 3 whole years! :-p

[@ilikechickennuggetssebee7238]

3 years if you don't have a training program

[@Feelipe0123]

@@ilikechickennuggetssebee7238 Tudo vai depender do tipo corporal (peso do tronco/pernas, panturrilhas, envergadura, altura, idade, etc)... os ''nanicos'' podem pegar em menos de um ano, já um cara alto +1,80 pode facilmente demorar mais de dois anos, mesmo com um bom programa de treino.

[@g.eeducation251]

I'm on my third year

[@raghavprakashagarwal3155]

me waiting for another Dominik Sky video

[@ETHCHASER]

yh same i wonder why hes not uploading

[@mubarak.b]

Love the clarity Dom, you’re the 🐐

[@moredatesmorefiber3526]

so simple. so brutal.

[@ARIA_112]

Best advice ever

[@yomero_]

Missing your content! I wish you the best. Greetings from Mexico

[@living9377]

Great short Dom!

[@anestishs9929]

Finally a person that doest say do 16 straight arm exercises and focuses on thr actual stuff, the fundemendals that will get you to planche and not losing strength or mass due to lack of reps

[@miso5968]

not really. with planche especially you need a lot of specific straight arm work. that doesnt mean doing 16 different exercises, but you still need to practice a lot. the strength transfer from a military press to a planche is very little, not the same as weighted pull ups to front lever

[@shabelijsg2615]

@@miso5968 +

[@alxnd_r6345]

@@miso5968 Dominiks way can help but it doesnt have to be like that. I know many guys who cant do more than 25 bodyweight dips but they can easily planche. Why? Because all of them had great straight arm press to handstand. For reps. That is the best planche conditionig excercise.

[@anestishs9929]

@@miso5968 i dont agree with you because what you need is absolute strength, spending your time doing tuck planche wont get you there, you need reps (OHP,HSPU,PPPU,W.push ups, W dips). stuff like that

[@miso5968]

@@anestishs9929 tuck planche won't surely get you there. But the smaller the muscle group involved, the less you will get a strength transfer at a different working angle. Lats aren't big af, but they aren't small either, so getting a strong weighted pull up will help your front lever a lot. Same for the planche, but since the front delt is smaller, you will need considerably more time spent training more specific straight arm stuff that works at the same angle, like leans or banded planche

[@PolishedMobileDetailing503]

That’s some impressive strength

[@evgeniismirnov655]

The first thing I’d do is to have an appointment with a therapist to make sure there’s no issues with the shoulders already to prevent them from impingement or something similar. Such elements are too heavy for joints.

[@motomotoharlem]

Thank you brother

[@davidossantos1346]

Without wheights I like to do: 40 pushups, 30 dips, 30 seconds planche lean, 20 seconds tuck planche.

[@learnsutra7579]

khamzat started calisthenics

[@Hn1alum_P4saltha]

I thinks this makes sense using weight to track relative strength which is essential

[@Brian_Doza]

Very underrated advice and video: Develop your basics and your muscles and strength first. before you want to make strange +99 progressions and stay stuck for years

[@Jahsurfer]

Maybe in my next life I will be to dip with 4 45s around my waist?

[@Addelito88]

KING

[@ethankuczynski4636]

Clarity on how to lower down while keeping the band at your waistline please.

[@henkka1805]

Awesome, completely agreed!

[@markojankovic5256]

Ti si legenda čovek! XD 😎🤙

[@ashwinaditya5331]

Planche is scary, biceps extended and still under tension

[@an_arkist3831]

So build straight arm strength by training press movements 🤯🤯🤯

[@Kevin-gb8gb]

Yeah, this is bullshit. A lot of people have mastered the planche without lifting this kind of weight. There are progressions you can do to build strength with your own bodyweight, while actually practicing the skill itself.

[@max89109]

​@@Kevin-gb8gb the people you are talking about are short ​and they have skinny legs and calves

[@mensahdavidassigbi7312]

That weighted dip tip feels like "brute forcing" ur way to the planche... #JustMyOpinion

[@3DHDcat]

thanks I'm super weak

[@baberhamlinkon9738]

360lb body weight dip for reps; that a zoinker moment

[@jeffreydijkstra3391]

I can barely bench my bodyweight

[@javigr3951]

Where is your full planche?

[@hit6012]

Can I change the Military Press with some Exercise like Handstand Push Up?

[@Kevin-gb8gb]

Absolutely

[@NoBody-xx6ii]

thanks

[@dojanglesclimb]

Have you achieved full planche yet?

[@wallesdrop3026]

no. he is tall and heavy legs

[@michaelmoravek7570]

@@wallesdrop3026 Taller and heavier then this guy ? kzbin.info/www/bejne/rGfSm2p_otSJhpY&ab_channel=JackVinati

[@peterbalogh2646]

Challenge accepted.

[@ala9323]

Bro You can't even hold a straddle planche💀

[@gloryative5445]

I can do the first two steps already. How long do you think it will take me

[@shelbicide]

Bro no way am I gonna be repping 205 military anytime in the next 5 years

[@ViktorVano]

I am having the same approach 188 cm (6'2"), 88 kg (194 lbs).

[@romanslamcik8597]

i can push and press way more than is my boyweight and yet i cant hold planch

[@wadafup]

Damn 225lb dip and even press is pretty tough ngl

[@lgaroldan68]

💪

[@number_devil7187]

Step 1: actually stop fooling around in the gym Step 2: actually get strong

[@tstreino]

100% agree, people forget planche is A LOT of shoulder strength, and want to jump right into a straddle planche without a good base, its just stupid, plus chance of injury will increase.

[@gaminggrandmaster]

Actually , you have not given full information. Because planche also need strength in both anterior and posterior chain of muscles

[@TheMapleSight]

Bro, military press? For planche? Why?

[@rpd5fpgg971]

Because need shoulders for the planche not the chest

[@TheMapleSight]

@@rpd5fpgg971 but you need straight arms shoulder strength, not overhead pushing strength

[@rpd5fpgg971]

You're right

[@leosw1019]

Sthenics has some thoughts regarding this video

[@captainobvious8037]

A dip with 200% bodyweight? Dips are hard man, i don't think i'll ever be able to do that with good form.

[@Coolgamer322]

Nah bro its defo doable, I think the OHP is the harder one

[@sykes_sw]

how about band straddle planche push up?

[@betigang]

planche tutorial from someone who cant hold a planche

[@stephen0277]

Hey man he used to hold straddle planche and do straddle planche push ups , so he knows what hes talking about

[@tismoineau2646]

@@stephen0277 No, he is talking about full planche, the least is to show it

[@stephen0277]

@@tismoineau2646 😭😭💀

[@marceloibba]

why I can do handstand push up against the wall, and i can only do military press with only a fraction of my bodyweight?

[@spicy6878]

Tocno tako k si reku, zaceu sm overhead press-at max 50kg 3-5 ponovitev, takoj se pozna na planchu/stoji, hvala

[@charlstone2273]

Isn't dip is already used your whole weight?

[@darkpr4893]

So I need to dip 4 plates😮

[@KCJbomberFTW]

How do I strengthen my wrists? I’m 250lbs and can do it off the ground a few seconds but my wrists kill

[@marcthebarber239]

Don't forget tuck planche guys

[@onepunchman5837]

Thats it 💀

[@update6126]

Im about 100 lbs short on over head press 😂

[@tyt09]

I will focus more in the first 2 steps..i need more strenght😅

[@tomaras9790]

Easyy

[@lol65XD]

HEY, I can feel stress on my lower back while doing half lay front lever. Whats my weak link? abs, I can hold full dragon flag for 5sec.? tight hip flexors? My lats feel good (currently doing 40kg chin ups for 4 reps progressing with steploading method at 84kg, 188cm)

[@muslimsconquer]

I do almost 1.5 times my b.w on dips including my bodyweight so that’s almost 2.5 my bodyweight (165)

[@--rajsingh9355]

Dominik brother guys from sthenic has reacted on this and they have different opinion i think you should watch that on ig

[@treaceeames4697]

Yo dom

[@hoanglong-nv6wv]

Military press bw. Wtf. I’m done 😂😂😂

[@user-jo7wo7sb4z]

Well on my way in I'll do those things and I will tag you in my video 🔥deal?

[@user-jo7wo7sb4z]

Exshyguy

[@michealwatts7469]

Ok step 1 Im about 20 lbs short. Step 2 Is my weakness and step three I am going to build a setup

[@jc.eh.123]

Dip an additional 230!???!

[@angrysquirrel187]

Hmm, I weigh 250… going to take awhile 😜

[@cheri1318]

So useless, “practice the ACTUALL planche” like what?

[@relaxcenter8742]

You don't need the first two steps it's wrong

[@wallesdrop3026]

what is the strenght requirements in your opinion?

[@davidmccormick1996]

Oi, would you advise to also be able to perform a certain degree of Pull-ups and bicep curls? The elbow joint really needs to be strong for doing this move.

[@eliasschneeberger1337]

I would work on back lever with a supinated grip. Its a very good way to get tendon strength

[@wallesdrop3026]

​@@eliasschneeberger1337but it needs tendon strenght

[@wallesdrop3026]

​@@eliasschneeberger1337but it also requires tendon strenght

[@eliasschneeberger1337]

@@wallesdrop3026 Thats why there are progressions before the full back lever

[@wallesdrop3026]

@@eliasschneeberger1337 OK. so I will learn the full backlever and then I learn it again but with the bizep grip. should I be able to hold a 90 degree hold before training for the planche?

[@mattnguyen1672]

I can barely military press half my body weight. Wtf. Can’t bench my body weight yet

[@salsertk]

Why would i get an advice from someone who cannot even do a planche himself😅

[@tigerboy4516]

You obviously haven't been on his channel. He can do shit that make you doubt reality

[@iSwearToCod]

@@tigerboy4516random fanboy

[@pimpam5017]

I weight 70.4 kg and I dip 75kg×4 and I dont have tuck planche xd

[@thecrowx933]

Where is lean planche?

[@not_aths22]

Does handstand pushups count for bodyweight press?

[@mairisondzulis9815]

Yes

[@laevelocic]

I'm 67kg and OHP 75kg as a max and dip 60kg as a max. I'm still barely at advanced tucked planche. Can do sets of zanetti presses at 12.5kg x5 reps. What next? More dip strength ?

[@wallesdrop3026]

learn backlever and planche leans. also band assisted holds. im not on even on your level so maybe you dont want my advice but thats what I would do

[@wallesdrop3026]

how are you doing now?

[@themusicplayerrjs4055]

Ye

[@moosehead4497]

Skip the first 2 steps and just practice the planche progressions. The only way you get planche is by doing planche

[@agentsmith7866]

Maybe in a few years then

[@chanchah1]

That's not how you get the full planche 🤦

[@moredatesmorefiber3526]

how do you do it then? please explain

[@wallesdrop3026]

what is the strenght requirements in your opinion?

[@dripvegeta601]

then it just technique ?

[@MiMO-kb1wu]

i can do 20 pull ups does it mean i can do the planche?

[@mairisondzulis9815]

Brother it's pullups so pulling strenght, planche is push needs push strenght 😂

[@KeonR21]

Bro this is all cap bro can you even hold a planche dom

[@wallesdrop3026]

what is the strenght requirements in your opinion?

[@Ex0dus111]

What would you say are the prerequisites for tuck planche or the adv tuck planche?

[@moredatesmorefiber3526]

just do what the video says. work torwards it

[@Ex0dus111]

@@moredatesmorefiber3526 Being able to overhand press your own bodyweight is a tremendous task. It would likely take some 2 or 3 years of consistent training to get there, assuming they have a good starting base. And that's ok assuming your ultimate goal is the full planche. A movement so difficult the majority of calisthenic athletes won't ever be able to perform it. Most people stop at the straddle planche, specially if you're 6 feet or taller. At which point only very unique Individuals will ever be able to do the full planche. My goal is more humble, I want to have a controlled handstand, and I want to be able to go from L-sit to handstand, slow and controlled. Which necessitates the tuck or adv tuck planche.

[@elliotbell2728]

Okay this is not correct as I can planche but can get nowhere near a 64kg military press and can only go 150% of my body weight on dips so this is not essential to learn planche there’s other videos out there guys that teach it in different ways not as hard as this 😊

[@tonelo7207]

You got ig? I really need advice

[@tonelo7207]

I can military press my bw but cant planche

[@wallesdrop3026]

​@@tonelo7207can you do it now?

[@wallesdrop3026]

what is the strenght requirements for planche in your opinion?

[@tonelo7207]

@@wallesdrop3026 No. I got 100 pushups unbroken, very decent pull, but no Planche transfer so far

[@devvv4616]

Why not just do pseudo planche pushups

[@mrajwarrior]

How to get military press same as our weight? I can only 70 %

[@devinjansa9329]

Just keep your protein high, and keep the progressive overload coming. You can do it with the barbell and weights or you can do pike/handstand push-ups on rings or even just on the floor and a wall.

[@mrajwarrior]

@@devinjansa9329 thanks bro

[@kuronatari6879]

Ok but what about the biceps

[@wallesdrop3026]

dips (support hold)

[@remy9912]

So... i should dip with Overall 200kg... yeah Well...

[@Tigerratcat]

Fastest? None of your examples showed 88kg press or 88kg+ dip

[@iSwearToCod]

bro a dip with your body weight kg added?? 😂😂😂 unnecessary af

[@khactao3149]

This guy will never be able to hold a good form full planche

[@wallesdrop3026]

why?

[@oussamayazid8530]

SHOULDERS : 👍 STRAIGHT ARM STRENGTH : 🤦‍♂️ CORE STRENGTH :🤦‍♂️ CNS : BUUULLSH*T 🤦‍♂️

[@bharatmatakayoda]

Bent arm strength 👍

[@wallesdrop3026]

step three is cns. and dips are support hold wich is straight arm strenght. and military press is also core

[@oussamayazid8530]

@@wallesdrop3026 bro you learn the planche by practicing the planche! There no other easy way! What about scapula protractio, what about the posterior pelvic tilt, what about the load u give yo ur shoulder the more you lean. It's not that simple like he said, step by step

[@LilStinkyRat]

1 and 2 are very unnecessary

[@wallesdrop3026]

what is the strenght requirements in your opinion?