Planche Progression

The planche is built over months to years by lengthening the lever while keeping locked elbows, protracted shoulder blades and level hips. Wrists and elbows adapt more slowly than muscles, so patience and consistent, moderate volume matter more than intensity.

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How the planche pattern works

Straight-arm pushing: the front deltoids carry most of the load, the serratus anterior protracts the shoulder blades, and the trunk holds the body horizontal.

Planche variations from easiest to hardest

  1. 1

    Planche Lean

    Beginner

    Lean forward on straight arms with feet down.

  2. 2

    Tuck Planche

    Intermediate

    Knees tucked, feet off the floor.

  3. 3

    Planche with Bands

    Intermediate

    Band support for longer shapes.

  4. 4

    Advanced Tuck Planche

    Advanced

    Flat back.

  5. 5

    Single Leg Planche

    Advanced

    One leg extended.

  6. 6

    Straddle Planche

    Advanced

    Legs straight and wide.

  7. 7

    Planche

    Expert

    Full planche.

  8. 8

    Planche on Rings

    Expert

    On rings.

  9. 9

    Planche Push-up

    Expert

    Press within the planche.

  10. 10

    Weighted Planche

    Expert

    Added load.

How to program planche variations

Practise holds 2-3 times per week, 5-8 sets of 5-12 seconds, plus pseudo-planche push-ups and planche leans.

Move one step at a time. If form breaks down at a new variation, go back one step and build more reps or hold time before trying again.

What the research says

  • Isometric strength is largely specific to the trained position. [1]
  • Gradual increases in leverage are a form of progressive overload. [2]

Frequently asked questions

What is the planche progression?

Planche lean, tuck planche, advanced tuck planche, single-leg or straddle planche, then full planche.

How long does it take to learn the planche?

Usually several years. Bodyweight and limb length have a large effect.

References

  1. Oranchuk DJ, Storey AG, Nelson AR, Cronin JB. Isometric training and long-term adaptations: effects of muscle length, intensity, and intent: a systematic review. Scand J Med Sci Sports. 2019;29(4):484-503. doi:10.1111/sms.13375
  2. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708. doi:10.1249/MSS.0b013e3181915670

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