How To Learn: Full Planche, Muscle-Up, Handstand Push-Up | Pro Gymnastic Tutorials

How To Learn: Full Planche, Muscle-Up, Handstand Push-Up | Pro Gymnastic Tutorials

How To Learn: Full Planche, Muscle-Up, Handstand Push-Up | Pro Gymnastic Tutorials

William Broman

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How To Learn Muscle Up!
How To Learn Handstand Push Up!
How To Learn Straight Planche!
Song: VSNS – Ravana
A planche is a skill in gymnastics in which the body is held parallel to the ground, giving the illusion of floating. It is a move that requires a great deal of strength and balance.

There are many variations of a planche, although only two are accredited in artistic gymnastics: the straddle planche, and the straight legged planche. Somewhat less well known is the double planar planche. Depending on the event, it can range from a B to a D skill, and must be held for at least 2 seconds. This move is also done commonly in break dancing (known as a no-legged or planche pushup). The muscles used in this exercise are the chest, shoulders, upper back, lower back, and glutes.

As the planche is a demanding position, athletes train for it with a progression of simpler moves, advancing to the next (and finally the planche) when they have gained mastery of the intermediate positions. For planche the training progression is usually frog stand, advanced frog stand, tuck planche, advanced tuck planche, straddle planche, then full planche. The arms should be locked at all times in all positions, except frog stand.
The handstand push-up (press-up) – also called the vertical push-up (press-up) or the inverted push-up (press-up) – is a type of push-up exercise where the body is positioned in a handstand. For a true handstand, the exercise is performed free-standing, held in the air. To prepare the strength until one has built adequate balance, the feet are often placed against a wall, held by a partner, or secured in some other way from falling. Handstand pushups require significant strength, as well as balance and control if performed free-standing.
The muscle-up (also known as a muscleup) is an advanced strength training exercise, within the domain of calisthenics. It is a combination routine of a pull-up followed by a dip. Variations exist for the rings as well as the bar.

The muscle-up begins with the arms extended above the head, gripping a hold in the overhand pull-up position. The hold is usually a chin-up bar or gymnastic rings.

The body is then explosively pulled up by the arms, with greater speed than a regular pull-up. When the bar approaches the upper chest, the wrists are swiftly flexed and supinated to bring the forearms above the bar. The body is leaned forwards and the elbows are straightened by activating the triceps. The routine is considered complete when the bar is at the level of the waist and the arms are fully straight.

To dismount, the body is lowered to the floor, and the exercise is generally repeated.

As a relatively advanced exercise, muscle-ups are typically first learnt with an assistive kip. The legs swing (kip) up and provide momentum to assist in the explosive upwards force needed to ascend above the bar. The strict variation of the muscle-up begins with a dead hang and uses isometric muscle contractions to slowly ascend above the bar, without any kip.


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