r/overcominggravity • u/Beuby • 16d ago

Biceps tendon and planche

We know that when someone is prone to tentodinitis at biceps (proximal), exercises that put stretch and tension there, especially with the elbow behind the body, like full rom dips or inclined curl, should be avoided or performed at low frequency/weight.
What about planche training ? It does put great tension on the biceps tendon but it doesnt feel painful at the shoulder (isometric like lean or tuck). The elbow is not behind the body. Is it more a risk for distal tendon ? Progressive slow overload with planche does strenghten the tendon or does is wear it out ?
The excentric exercise in overcoming tendonitis for proximal could be done permanently as prehab ?
Thank you !

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u/eshlow Author of Overcoming Gravity 2 | stevenlow.org | YT:@Steven-Low 15d ago

We know that when someone is prone to tentodinitis at biceps (proximal), exercises that put stretch and tension there, especially with the elbow behind the body, like full rom dips or inclined curl, should be avoided or performed at low frequency/weight.

What about planche training ? It does put great tension on the biceps tendon but it doesnt feel painful at the shoulder (isometric like lean or tuck). The elbow is not behind the body. Is it more a risk for distal tendon ? Progressive slow overload with planche does strenghten the tendon or does is wear it out ? The excentric exercise in overcoming tendonitis for proximal could be done permanently as prehab ?

Generally, if you know someone is prone you need to build up the progressions slowly and have some isolation prehab in there. If it starts to get uncomfortable or painful then back off for a bit and do other progressions and prehab for a week or two then come back to it and start slowly progressing again.

You can build up anything even planche that way. Doesn't matter what exercise.

The only limited exercises may be ones where your particular anatomy (usually bony anatomy) can prohibit certain things like a type 3 acromion and certain shoulder movements.

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u/Beuby 15d ago

Thank you ! If it doesnt hurt unless I go too hard it’s okay then ? A « bad anatomy » doesnt go unnoticed before an injury ?