Men conditioning exercises for biceps/triceps/shoulders and planche

[tflipz]

I'm not the tallest but I am rather tall for a gymnast. I am 5'8 and a half. I am 16 years old, competing as a 15 year old. All my muscles are pretty dense, but my arms aren't very big. My back is descent sized, and my core is good. I work out around 25 hours a week but I feel like whatever I do my arms do not get any bigger, and i have specifically been having trouble with holding planche position. As well if any exercises for shoulder muscles please list. Thanks!

 

[Deleted member D3987]

dips and handstand push-ups.

 

[Thejsap]

Muscle size isn't necessary, strength is. Check out Coach Sommer's article on Planche and Front Lever for starters.

 

[BlairBob]

Basically checking out Coach Sommer's stuff is a step in the right direction.

An increase in muscle also requires eating more food in general. You can stand to have more mass in your upper body if you want to get stronger.

Dips and HSPU besides ring strength are basically what you should focus on. What can you do currently?