Master the Planche: The Best Guide to Correcting Scapula Protraction

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Introduction:

Maintaining proper scapula protraction is crucial for achieving control and progress in calisthenics moves such as the planche, press to handstand, and push-ups. Without it, controlling your body becomes difficult, leading to faltering in various positions. Neglecting scapula protraction can significantly slow your progress and lead to plateaus in your development. In this guide, I will show you three exercises and progressions to help you master scapula protraction effectively.

Muscles Worked:

• Primary: Shoulders, upper back, core.
• Secondary: Triceps, chest, lower back.

Benefits:

• Control and Stability: Enhances body control and stability in various calisthenics moves.
• Strength Development: Builds significant strength in the shoulders, upper back, and core.
• Improved Technique: Ensures proper form and technique, leading to better progress in advanced calisthenics skills.

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Step-by-Step Guide

Exercise 1: Straight Arm Scapula Push-Up

Starting Position:

• Place your hands a little wider than shoulder-width apart.
• Engage your core muscles and squeeze your glutes.

Execution:

1. Scapula Protraction: From the starting position, lose your scapula protraction and lower your body, keeping your arms straight.
2. Protraction Activation: Push back up into scapula protraction, engaging your core and glutes.
3. Hold: Pause for 3 seconds at the top position.

Common Mistakes to Avoid:

• Do not elevate your shoulders.
• Keep your arms straight throughout the movement.

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Exercise 2: Planche Lean Scapula Push-Up

Starting Position:

• Turn your wrists 45 degrees to reduce pressure on your wrists.
• Lean forward into a planche lean position.

Execution:

1. Scapula Protraction: Lose your scapula protraction and lower your body.
2. Protraction Activation: Push back up into scapula protraction.
3. Hold: Pause for 2-3 seconds at the top position.

Common Mistakes to Avoid:

• Keep your arms straight and do not bend them.
• Maintain the lean position throughout the exercise.

Tip: If you feel pain in your wrists, use parallel bars to reduce pressure.

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Exercise 3: Tuck Planche Scapula Push-Up with Feet Assistance

Starting Position:

• Use parallel bars or a low bar.
• Lean forward, shoulders depressed, and activate your chest muscles.

Execution:

1. Scapula Protraction: Lose your scapula protraction and lower your body.
2. Protraction Activation: Push back up into scapula protraction.
3. Hold: Pause for 3 seconds at the top position.

Common Mistakes to Avoid:

• Keep your feet as close to the ground as possible without using them to help.
• Maintain a straight line and do not squat down.

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Advanced Progression: Tuck Planche Scapula Push-Up

Starting Position:

• Assume the tuck planche position.

Execution:

1. Scapula Protraction: Lose your scapula protraction and lower your body.
2. Protraction Activation: Push back up into scapula protraction.
3. Hold: Maintain a straight body line and do not swing or rush.

Common Mistakes to Avoid:

• Keep your arms straight and do not bend them.
• Perform the movements slowly and with control.

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Exercise 4: Press to Tuck Planche with Feet Assistance

Starting Position:

• Place your hands on the floor or parallel bars at thigh level.

Execution:

1. Scapula Protraction: Press your shoulders down and engage your chest muscles.
2. Press Up: Press up into a tuck planche position, keeping your scapula protracted.
3. Hold: Maintain the tuck planche position for a few seconds.
4. Lower: Slowly lower back down, keeping the scapula protracted.

Common Mistakes to Avoid:

• Using too much assistance from your feet.
• Not maintaining scapula protraction throughout the movement.
• Rushing through the exercise without proper control.

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Conclusion

Consistent practice is key to mastering the planche with proper scapula protraction. Train regularly, follow these steps, and focus on improving your strength and control. If you enjoyed this tutorial and found it helpful, give it a thumbs up, leave a comment, and stay tuned for more content. Don’t forget to follow me on Instagram for updates on my upcoming app and more calisthenics tips.

Ready to elevate your calisthenics skills? Watch the full tutorial video: Planche Scapula Protraction Tutorial

If you read through all of this and found it helpful, but still would like that extra help – an exact path to follow – then for sure my Andry Strong Academy app will be of invaluable use to you. In it, there are 5 full calisthenics programs, of increasing difficulty,  with entire workout sessions in each. The programs are designed to last 12 weeks and each day is planned for you. Specific exercises, sets, and reps are already laid out for you. Each exercise within a session has video description as well as form cues, leaving no guesswork. If you are truly committed to learning calisthenics, then getting started on one of these programs is for you.