Dude is hilarious. Subbed as soon as you said "fuck bent arm planche" *cough* austin dunham

@TysonE

Жыл бұрын

haha

"look at me" merch

Love you, Tyson. Time is making you better and better, man! I will hit my band assisted holds now because the motivation is real!!!

Informative and always funny af 😅!!!! Cheers Tyson!!!!! All the best young man!!!

Planche/front lever presses are an S-tier exercise easily and this is why: 1. It actually has a targeted position in it (planche itself of front lever itself). 2. It is a dynamic exercise, and dynamic exercises are shown to be giving a better hypertrophy stimulus, than static or statodynamic exercises. 3. When it comes to holding a position, weighted holds and presses tend to give the "easiest feeling" holds as a result of consistently training those, because the body is already more than used to pressing up from them, and since static holds are easier, than contraction, holds become easier overtime. This doesn't necessarily mean, that the time increases, but it means, that the feeling of holds becomes easier. 4. Following the previous statement, of course progress in presses promotes progress in static holds too, although static holds themselves would be more beneficial for that due to the obvious reasons. 5. Now comes my opinion and opinion of other athletes and coaches I had spoken to: presses themselves can singlehandedly give an athlete the most strength in planche or front lever. In front lever it of course gives lightness of holds, time of the holds, good presses, and since both FLPU and FL presses require the strength to pull the elbow towards the torso, FLPU are really achievable via presses only, but of course training them specifically would promote a much-much greater FLPU strength. In planche presses it is kind if similar, although presses and push ups use different parts of the shoulder ROM, but still it promotes a good push ups, holds and presses strength, which can easily translate to the other variations, like one arm planche, maltese, wide planche and Victorian cross for front lever. 6. Also it is something, that a person will never grow out of, since being able to do 15 presses is already a WR performance and it still promotes hypertrophy and strength gains. 7. It does not require any additional equipment, you can do it anywhere. Though you must have a somewhat good handstand. The better - the better.

@xenon6571

Жыл бұрын

Bro I am stuck at 2 sec straddle planche for about 2 months can you provide me a workout routine cuz I am poor and I cannot afford a coach

@ltroy_sw

Жыл бұрын

@@xenon6571 haha, sure, buddy. 1. What's your equipment? 2. What's your goal? 3. What was your training like in the last 24 weeks? 4. When was the last prolonged rest? Like a week or a month without training or at least low volume.

@xenon6571

Жыл бұрын

@@ltroy_sw First here is my workout routine 1:Light 3kg band straddle planche hold = 3 sets of 4 sec 2:Heavy band 6 kg straddle planche hold = 2 sets of 7 sec 3:straddle planche negatives = 6 sets of 3 reps 4:HSPU weighted 6kgs = 3 sets of 9 reps 5:Pseudo planche pushups weighted 6 kgs = 3sets of 9 reps 6:Planche leans = 4 sets of 20 secs with high intensity THIS IS MY WORKOUT ROUTINE for last 24 weeks MY GOAL IS 6 sec straddle planche with perfect form at the end of september I had rest of two weeks at the beginning of this year Hope you will help me

@ltroy_sw

Жыл бұрын

@@xenon6571 how many times a week do you train like this?

@xenon6571

Жыл бұрын

@@ltroy_sw 3 times a week like one day workout and one day rest

I currently have a 5 second planche and I almost completely agree with this listing! I would however rank progressions holds as an S tear and would rank banded holds as an A tear, and i would also increase the rank of planche presses since once you learn the planche, planche presses are probably the first planche dynamic you are gunna learn

Looking good Tyson.

😂😂Absolutely GOATED vid! Loved it.

Planche lean when done with enough lean is S tier to work on you protraction endurance even if you have the straddle or the full it's a very good accessory exercice.Bent arm planche like back lever are also very good to work on your core technic when you don't already have the full so do it and don't run in the other direction. If you combine those two as accessory exercices after your working sets you have the key to progress.

I think you should make a video tiering accessory exercises. IMO people need to build the muscle (hypertrophy) before they can train the skill (strength). periodization is a smarter way of going about things instead of repeated attempt after attempt. so what are your top front delt exercises? scapula protraction? glutes (like, if you can hit a full back lever, should you even need to be worrying about the lower body?!)?

@TysonE

Жыл бұрын

There's so many accessories tho, where would you draw the line? That's why I kept it specific to move that involve planche position. Top front delts accessory (because planche is a front delt exercise) is HSPU. Scap accessory... I don't really have a top one as, again, planche is scap protraction training, maybe banded scap push ups, elevated planche lean, dumbbell press or hold but they're all interchangeable and if I run of time that session, I don't do them. Glutes... again, DOING PLANCHE is the best, you can do reverse leg raise or box maltese tho as accessory. If you can full BL, yeah straightening legs out and pushing hips down in full planche is still way harder.

wow i will try to do that 🙂🙂 have a nice day

I think when it comes to master the form you need more endurance so the best are exercise that allows you to train the specific activation for planche

6:32 I feel the downside of the cross trainer is the instability part. The upside though is the decreased lever

Hey tyson love the content! Just a question it might not be a planche exercise but if the weighted dip was on there would you add it to S/A tier for strengthening planche? Thank you :D

@zizoworkout

Жыл бұрын

Ik its a dumb question because I've seen u do weighted dips I'm just wondering if it's A/S tier

@TysonE

Жыл бұрын

That's a good question, definitely not S. Maybe a B? Reason being I'm not sure exactly how good that exercise is for me specifically. I need more time. I'd have a good idea of how effective dips are if I can get to 100kg+ dips but for now, it could be A-tier or it could be C but cos I'm still "studying" it, it's a B.

You mentioned cross trainer and using bands, but what about a rings pulley system as used in gymnastics? There's two kinds, one which is often called the 'dream machine' where is is basically a 2:1 pulley that halves your weight, and the other is basically a pulley attached to your hips at one end and a weight at the other end. I'd argue the second version is even better than bands as you can finely tune the weight you take off of your body and measure progress more consistently

@TysonE

Жыл бұрын

Yes pulley system is included under assisted planche. In theory, yes, it is better than a band but in reality is it is not as easy to set up, costs a lot more than a band and must be high quality; much like lag in a video game is important, lag from the pulley system affects a planche set a lot.

Doesn't it take more shoulder strength to execute a pseudo planche push up to the point where you are floating in the bottom position in comparison to a hspu?

I prefer the planche pushup because I get a terrible headache when I do handstand pushups and it is easier to achieve true failure for me

@miaccount0110

Жыл бұрын

U know bro handstand push ups are harder than planche push ups

@miaccount0110

Жыл бұрын

It's not like if u can do PLANCHE u can do them easily

@TysonE

Жыл бұрын

Breathe bro.

You forgot back support walk as an S tier planche exercise! Nah but seriously, great video, and I generally agree with your rankings, I'd personally put planche lean and plate press maybe 1 tier higher; they were my favourite accessories as I felt like they were 2 of the best exercises for getting a good amount of volume in. But certainly band assisted was the one that unlocked the full planche in the end.

@TysonE

Жыл бұрын

XD back support walk

@lucas59190

Жыл бұрын

Band assist is great to understand technique but in my opinion it will not give you the planche itself

@natcomber13

Жыл бұрын

@@lucas59190 it probably won’t give you the planche on its own as most people would need to do accessories as well to address weak links, but that doesn’t mean it’s not the best bang for your buck exercise all things considered. Unlike most other progressions it’s 100% specific to the goal end position and you can very easily control volume & intensity to get the optimal training dose and progress systematically over time.

Funnily enough the swing to planche is the only exercise i did for planche alongside overhead pressing. Using dip bars i was able to first activate all necessary muscle (proctracting, bracing, squeezing glutes and gripping the bars hard) and then mostly press into the planche. The hold got better over time, the stronger and leaner i got

@TysonE

Жыл бұрын

So it was a press to planche hold, not a swing to planche lol.

@mttdang

Жыл бұрын

@@TysonE it definitely transitioned over time at the start i used more momentum etc. Not a fan of that pump planche thing, but the swing to planche gives you the right feel for muscle activation

@TysonE

Жыл бұрын

@@mttdang Yeah, well I truly feel there is no one perfect approach to planche because it is influenced so much by height, weight, limb length (trunk length), muscle insertions and genetic gift to protract. For people like me, swing to planche is trash but you could see Nile Wilson (world class gymnast) was recommending it.

What's harder? A planche or a handstand push up?

I will choose planche pushups because it's mid tier but very easy to count reps

sounds like your main problem with the press is the possibility of bad form. do you think the band press could be as good or better than a band hold, provided good form?

@TysonE

Жыл бұрын

No, because if the goal is a hold, training the hold makes more sense, specificity wins. There is much more room for error in press (there just is), more finicky to set up and only puts you in goal position for part (not even majority) of the time.

Some exercises get more valuable as you get stronger in the position. Negatives are good but only if you can stop at the planche. Whats your max adv tuck hold btw?

@TysonE

Жыл бұрын

I think the opposite, that negatives are great when you can't hold the position. If you can hold the position, why are you doing negatives? I don't hold for max time so not sure, sorry.

@alxnd_r6345

Жыл бұрын

@@TysonE For a sec or two then you can do negatives for reps. I think its important to have the entry to planche from different positions. Keep working i cant wait to see atleast 3 sec full ;D

@TysonE

Жыл бұрын

@@alxnd_r6345 See I only ever did one slow rep as a set for negatives.

If you were to rank overhead press and handstand push ups, where would they be?

@MrCamjay10187

Жыл бұрын

Handstand push-up is higher because it is far more specific to planche

@dilljordan7303

Жыл бұрын

What about dips vs HSPU?

@TysonE

Жыл бұрын

Overhead press is better for general shoulder strength, HSPU is also great and more specific for planche but not as accessible for most people and harder to scale difficulty.

@TysonE

Жыл бұрын

@@dilljordan7303 Dips are easier to progress/regress and more accessible for ppl, they involve the chest a lot (compared to HSPU which is mainly front delt).

Overall a good selection (: However the bent arm planche is a valid accessory which can be used to learn the proper engagements of hips and glute position. It is great to close the gap between certain progressions and to pre learn certain activations before jumping from one to another progression. example excercise : Going from a bent arm tucked to a bent arm straddle planche and trying to not loose the hips. Of course it is not used as a main exercise but i think no one who includes bent arm planche work on its own and expects to get a straight arm planche.

@TysonE

Жыл бұрын

The banded work can accomplish that with full engagement of everything.

@lukasgrundler9271

Жыл бұрын

@@TysonE true but that still doesn't make it a bad exercise, just my opinion. However, good video . Looking forward to the journey and eventually another fusion gone wrong video 😅

@TysonE

Жыл бұрын

@@lukasgrundler9271 i have known ppl that think straightening the elbow is a progression. FGW3, you will be rewarded for your patience.

@tiagopiresabud4154

Жыл бұрын

I understand that bent arm planche is not optimal for the sake of holding planche with straight arms, but it can be helpful for developing basic strength for dinamic moves such as planche pushups and 90⁰ pushups. But yeah, for the purpose of planche I agree with the list. Awesome video, by the way 👌

What about military press with dumbbells ?

@TysonE

6 ай бұрын

These are planche specific exercises (must hit or go through the position in some way).

I don't like your list, but then again I can't planche

Now hold on, hold on now. I know this is going to sound crazy but bent arm planche is extremely helpful with developing full planche. Let me finish.... Protracted bent arm planche (Not retracted like the ones you do in your planche push ups) hit the front delt with the same strength you need for planche but ignoring the bicep tendon as the limiting factor. Doing a clean protracted bent arm planche with the elbows to the side (no support) is really specific to the planche strength you need and I use it a lot to allow my bicep tendon to recover from attempts or long assisted holds the week before. Let's not throw away bent arm planche (Different from elbow lever or retracted bent arm planche) just because people use it to cheat and say they can do planche when they can't do it with locked elbows yet. Protracted bent arm planche is extremely difficult to do in the full position and can be used as a way to lower the load on the bicep tendon and reduce tendonitis. The cheaters won't even be able to do it with protraction. I hope you can reconsider 😂😂

@TysonE

Жыл бұрын

I'll attempt one as my reconsideration lol. I don't see how an isometric hold for shoulders is better than (if we're talking a secondary movement for developing planche strength) HSPU or planche push up. And if it's for lower body engagement I think banded planche and box maltese are more specific to the goals.

@XxOffTonexX

Жыл бұрын

@@TysonE I absolutely agree. I only use Bent arm planche when my bicep tendon is feeling strained as a replacement for assisted holds or attempts. So I would say the few times I strained my bicep I was able to maintain or even improve my planche strength slightly over the weeks I was recovering.

Wuh, im new, and why is bent arm planche so hated

6:31 Maybe not the best exercise for planche, but probably best exercise for 100 Mt. sprint😂

@TysonE

7 ай бұрын

😂

Greatest planche exercises are press to handstand and handstand push-ups as far as I’m concerned

@dilljordan7303

Жыл бұрын

Whats greatest exercises for Press to HS? (Preferably in Tuck, because Pancake flexibility limits me) I can do 10’CTW HS push ups, but no press :(

@timbo7158

Жыл бұрын

@@dilljordan7303 Hspu is bent-arm skill, hs-press is a straight arm skill. Work your straddle hs negatives and halfrom presses from higher surfaces :)

@dilljordan7303

Жыл бұрын

@@timbo7158 so shoulder strength =/= shoulder strength? It would make logical sense that HSPU will help with press but it doesn’t..

@timbo7158

Жыл бұрын

@@dilljordan7303 I dont get what you dont understand brother. I do both of these skills and No, it doenst make logical sense that hspu helps with a press, because a press is a straight arm skill and hspu is not.

@timbo7158

Жыл бұрын

@@dilljordan7303 Furthermore is a press not mainly a front delt exercise but more likely a trapz exercise

planche lean has to be rated higher imo

@TysonE

Жыл бұрын

Why?

@wallesdrop3026

Жыл бұрын

@@TysonE because bizep conditioning is important.

I love how someone who can't really planche hard, depsite having trained it for over ten years, puts all the best excersises as the worst ones. Not someone I would like to learn from. Very unprofessional way of talking about the excerises, empowered by a cocky mindset of being the best despite the facts of not being able to hold a good planche. No offense, but compared to so many great warriors, none an expert of that guy. ^^

Fact : back lever < front lever < muscle up < straddle planche < full planche < straddle Maltese planche < full Maltese planche

@Phogn

Ай бұрын

Front lever

@trollEKer

Ай бұрын

@@Phogn sorry , its my mistake 🤧 , muscle up is the easiest skill for that list🤧

U know nothing about calisthenics tbh, planche lean and hspu and planche press and neg are ssss goated that why u'r still a beginner

Tyson, why is getting the planche so important to you? I mean, it's not practical for much of anything unless you're competing in gymnastics. It doesn't really transform your body like a more general strength and/or bodybuilding program does. I mean you feel cool for 5 minutes and that's about it. Is it really worth all this effort? Apologies if I sound negative or belittling in any way, that is totally not my intention, I'm just genuinely interested in your perspective.

@XxOffTonexX

Жыл бұрын

If doing push ups mid air doesn't spark your sense of wonder and excitement then the planche is not for you. Those of us that love this skill are OBSESSED with the idea of floating in the air using just our hands!!

@geraltofrivia2570

Жыл бұрын

what's the point of transforming your body with bodybuilding? It's as arbitrary as any other thing in life that you don't do in order to survive.

@TysonE

Жыл бұрын

Hey man, such a loyal subscriber deserved a thought out response so apologies for the delay. I was up for years thinking of how to respond. I think I could fill your afternoon with tea and conversation on why. Oh my boy, my boy... I'll try keep it brief: 1, It's the last BW skill on my bucket list so I will stubbornly hunt it down as best I can. 2, I love GST; I teach it in person and educate/entertain ppl online. Having personal goals that align with my external interests is a good fit. 3, I personally really like the skill. 4, Most of my life I've been a generalist so for once, it has been very educational to specialise. I can't truly understand training if I don't experience all of it. 5, achieving something that took years won't just be 5 minutes of cool, it will be lifetime of glory and consolidate to myself my own mental and physical fortitude. That's all I can think of for now.

@nanquan491

Жыл бұрын

@@TysonE Thank you for the detailed response, Tyson! Appreciate your perspective on that one. You're the man! And sorry for the equally late reply lol... 😅

i dont agree at all. planche press B tier, planche leans A tier, planche lean push ups A tier, planche hold/progressions S tier. ( as a guy that went tuck to full planche in 3 months with no calisthenics past.)

@xenon6571

Жыл бұрын

Bullshit bro Dont bluff no one can get full planche in 3 months so just stop shitting

@TysonE

Жыл бұрын

I think you're totally entitled to that opinion but don't you think as someone who achieved full planche in 3 months you're an outlier whose path to planche wouldn't represent most people's experience with the skill? Achieving planche in 3 months is abnormally fast.

@sonofzaneandnatalienguyen2726

6 күн бұрын

​@@TysonEPlanche is not considered hard for shorter people, just a bit above intermediate ( the same for the front lever ). From my experience who trained with shorter guys, all they probably need to do to reach planche at an incredibly fast speed is Planche lean, planche attempts and Maltese dumbbells press.

@Andrew-qi7wc

Күн бұрын

@@sonofzaneandnatalienguyen2726is 5’6 short enough to easily gain planche?