You’re doing 100 reps of nothing. You start training planche. You want scapula strength. So you do scapula push-ups: elbows bending, shoulders elevating, no control. Just movement. And at the end, you gain nothing. This is a straight-arm scapula push-up. Arms stay locked. The movement comes only from the shoulder blades. Set the position first: shoulders depressed, full protraction, posterior pelvic tilt, full body engaged. Hold one second. Go all the way down with locked arms. Push your upper back to the sky, open the scapula, and hold the top. Then give extra stimulus - squeeze harder than feels normal. That’s the part everyone skips. And that’s where the planche is built.

Who did more push ups? @lukeastunt @_ccwawman

Twelve pull-ups and still no muscle-up? The problem is not your strength. It’s your transition. Most people pull, hit the bar, and throw their arms over. Nothing happens. They think the muscle-up has to be straight. No swing. Pure power. It doesn’t. The muscle-up is a trajectory. You move like a wave - jump, small swing, then on the way back you pull and bring the bar under your chest. Head and shoulders tilt forward. Arms stay close. Get the path right and the strength you already have starts working.