If you’re the kind of person who loves pushing your limits, you’ve probably heard of the planche.
It’s a jaw-dropping move where you hold your body parallel to the ground, balanced solely on your hands.
I remember the first time I saw someone nail a planche; it looked like pure magic!
I can guarantee, once you’ve mastered this skill, the payoff is huge.
Breaking down the planche into manageable progression steps was a game-changer for me.
Each step builds on the last, gradually increasing your strength and stability until you’re ready to take on the full move.
In this article, I’m excited to walk you through each of these progression steps.
I’ll share specific exercises and variations that have helped me—and countless others—move closer to achieving the full planche.
When the Planche is Not Suitable for You: Considerations to Keep in Mind
So, you’re eyeing that epic planche move—awesome ambition!
It’s a killer display of strength and balance, no doubt.
But before you start practicing like a circus performer, let’s talk about when the planche might not be the right fit for you.
Health Hiccups? Play It Safe
I remember trying the planche for the first time and immediately feeling strain in my shoulders.
If you’ve got nagging shoulder pain, a sensitive spine, or any other health issues, don’t ignore those warning signs.
Chat with a healthcare pro or physical therapist before attempting the planche.
It’s better to stay injury-free than to push through and regret it later.
New to the Fitness Game? Build Up First
When I started my fitness journey, I was so eager to master advanced moves like the planche.
Spoiler alert: it didn’t happen overnight!
If you’re just starting out or haven’t built a solid foundation of core, shoulder, and upper body strength, the planche might feel like climbing Everest.
Focus on basic exercises like push-ups, planks, and dips to build that strength first.
Rome wasn’t built in a day, and neither is a planche!
Limited Mobility? Stretch It Out
Flexibility played a huge role in my planche progress.
A good planche demands flexibility in your shoulders, wrists, and hips.
Feeling tight in these areas?
Incorporate some mobility and stretching routines into your workouts.
Think yoga, dynamic stretches, or foam rolling.
Healing from an Injury? Take a Breather
I learned the hard way that pushing too soon can set you back.
If you’re nursing an injury, patience is key.
Jumping into intense moves like the planche can slow down your recovery.
Follow your physical therapist’s advice and give your body the time it needs to heal fully before tackling advanced skills.
Different Fitness Goals? Choose Your Path
Not everyone’s fitness journey includes mastering the planche, and that’s totally okay!
When I decided to focus on muscle growth and endurance, the planche took a back seat.
If you’re aiming for muscle gains, weight loss, or improving cardio, tailor your workouts to those goals.
The planche is amazing, but it’s just one piece of the fitness puzzle.
Busy Schedule? It Might Take a Back Seat
Life gets hectic, and sometimes there’s just no time to dedicate to mastering such a demanding skill.
I’ve had weeks where squeezing in planche practice was impossible.
If your schedule is packed, focus on exercises that offer the most bang for your buck.
The planche can wait until you have the time and energy to commit properly.
Fundamentals for Planche Progression
When it comes to learning the planche, I’ve always thought of it like building a house—if the foundation isn’t solid, everything’s going to fall apart when you try to tackle the advanced stuff.
I used to think wrist strength wasn’t that big of a deal, but I quickly realized how wrong I was.
Without properly training my wrists, they were the first thing to give out.
Exercises like planche leans and fingertip push-ups became a game-changer for me, especially when I stopped rushing and allowed my wrists time to adapt.
Progress takes patience, but it’s worth avoiding setbacks.
Let’s talk shoulders, another crucial area.
I always thought shoulder strength was the main thing, but once I understood the importance of mobility, it completely changed my approach.
Simple moves like push-ups and dips build that necessary power, but shoulder dislocates and wall slides are what really helped me improve my flexibility and stability—both essential for advancing in the planche.
And then there are the pseudo-planche push-ups and tuck planche.
These exercises were eye-openers for me.
Pseudo-planche push-ups hit differently by forcing you to shift your hands forward, which really engages the front muscles.
The tuck planche, where your knees are bent and feet off the floor, seemed easy at first glance, but man, it demands serious strength and control.
It’s all about finding that balance between core power and body control.
Progression from Tuck Planche to Advanced Tuck Planche
The Tuck Planche is an advanced exercise that requires strength and stability, engaging the entire body with a focus on the shoulders, core, and upper limbs.
During the execution of the Tuck Planche, the body is in a position similar to a squat, but with the legs lifted off the ground.
The knees are bent, and the hips are lifted, while the hands are placed on the ground with the fingers pointing forward.
Maintaining proper body positioning during the Tuck Planche is essential to maximize the benefits of the exercise and prevent injuries.
Here are some key points to keep in mind:
- Shoulders and arms: The shoulders should be activated and engaged, with elbows extended and hands positioned directly under the shoulders. Avoid collapsing the shoulders or pushing them forward.
- Core: The core plays a crucial role in the Tuck Planche. Keep the abdominal muscles engaged and lift the hips to form a straight line from the hips to the shoulders. Avoid dropping or excessively lifting the hips.
- Legs: The legs are bent in a tucked position, with the feet lifted off the ground. Try to keep the legs parallel to the floor and avoid letting them drop or open too wide.
- Breathing: Breathe regularly during the exercise, avoiding holding your breath. Proper breathing supports stability and correct form.
Now let’s move on to the progressions from Tuck Planche to Advanced Tuck Planche:
- Tuck Planche on parallel bars: Start by performing the Tuck Planche on parallel bars, which provides greater freedom of movement. Place your hands on the parallel bars, lift your legs into a tucked position, and maintain proper form. Focus on fully extending your arms and maintaining solid stability.
- Tuck Planche on the floor: After achieving good stability on the Tuck Planche on parallel bars, try performing the exercise directly on the floor. Maintain the same tucked position with lifted legs and strive for a solid and stable form.
- Advanced Tuck Planche: Once you can maintain good form in the Tuck Planche on the floor, you can progress to the Advanced Tuck Planche. In this progression, extend one leg at a time while keeping the other leg bent in the tucked position. This increases the difficulty and requires greater strength and stability.
To gradually improve form and hold duration, here are some practical tips:
- Train regularly: Practice the Tuck Planche and its progressions at least 3-4 times a week to ensure consistent progression. Repeat the exercises consistently and dedicate the necessary time to develop the required strength and stability.
- Progressively develop strength: You can use complementary exercises to develop the necessary strength for the Tuck Planche. For example, working on push-up variations such as close-grip push-ups or diamond push-ups will help strengthen the shoulders and core, providing a solid foundation for the planche progression.
- Focus on proper form: Before working on hold duration, ensure you have a solid form. You could start with shorter holds, focusing on achieving the correct position and maintaining body alignment. As you gain strength and stability, gradually increase the hold duration.
- Gradually increase difficulty: Once you feel comfortable with a progression, move on to the next one. For example, once you can maintain a solid Advanced Tuck Planche, you can try extending both legs simultaneously to progress to the straddle Planche. Progression by progression, you will advance towards the full planche.
- Work on mobility: The Tuck Planche requires good shoulder, wrist, and hip mobility. Dedicate time to stretching exercises and mobility training to improve your range of motion and facilitate the execution of the exercise. You could include exercises like shoulder rotations, wrist extensions, and hip openers in your training routine.
- Maintain a balanced training approach: Don’t solely focus on the Tuck Planche, but also include other exercises for the core, upper body, and legs in your training program. A well-rounded workout will help improve overall strength and muscle support for the Tuck Planche.
- Be patient and consistent: Mastering the Tuck Planche and its progressions takes time and dedication. Be patient with yourself and maintain a consistent practice. Every little progress counts and will bring you closer to your goal.
Advanced Challenges to Strengthen Your Planche
Once you’ve nailed the Tuck Planche and Advanced Tuck Planche, it’s time to step things up and take on more advanced challenges.
These next progressions are not only going to test your strength and stability but also help you build the endurance you need to conquer the Full Planche.
Straddle Planche:
This was a real turning point for me.
The Straddle Planche felt like a milestone because it’s a step up from the tuck, but it still gives you a bit of balance help with the wider leg position.
Your legs form a “V” shape, which is great for working on both strength and control.
My advice: ease into it by gradually widening your legs from the Advanced Tuck Planche while keeping everything tight and stable.
I remember it took a bit of patience, but once you find that balance, it feels incredible.
Planche Negative:
This exercise is a killer for strength building.
The Planche Negative was one of those moves that humbled me real quick.
Starting from the Tuck Planche, you slowly lower your body while extending your legs.
It’s all about controlling the descent, which helps build that muscle endurance and strength you’ll need later for the Full Planche.
It might feel brutal at first, but trust me, it’s worth it.
You really feel every muscle working, and over time, it starts to feel more controlled and powerful.
Planche Push-ups:
Now, these are a whole new level of intense.
If you thought regular push-ups were hard, Planche Push-ups will definitely test your limits.
When I first tried them, I could barely move, but that’s the beauty of progress, right?
Starting from the Tuck Planche, you perform a push-up while staying parallel to the ground.
It requires crazy shoulder and core strength, so start small with partial reps and slowly work your way up.
Progressive Full Planche:
This is the big one. Once you’re comfortable with the Straddle Planche, you can start inching closer to the Full Planche by gradually bringing your legs together.
Focus on keeping your form clean and your body aligned.
Take it slow, and you’ll eventually find yourself holding that Full Planche, and let me tell you, it’s worth every second of hard work.
Planning and Training Tips for Planche Progression
- Set a goal: Before starting your Planche progression, establish a clear and realistic goal. For example, you may want to achieve the Tuck Planche in two months and the Straddle Planche within six months. Having a defined goal will help you stay motivated and track your progress.
- Create a training program: Develop a specific training program for Planche progression. As mentioned earlier, make sure to include strength exercises for the shoulders, upper body, and core. Schedule dedicated sessions for practicing the various Planche progressions. Follow a gradual approach, increasing intensity and difficulty as you gain strength and stability.
- Work on technique: Proper technique is crucial for effectively and efficiently performing the Planche. Pay attention to body alignment, shoulder positioning, muscle contraction, and core control. Work on form from the early stages of progression and aim to continually improve your technique.
- Monitor your progress: Keep track of your progress along the way. Measure the hold times, take note of form variations, and record exercises you can complete. This will allow you to see improvements over time and keep you motivated to continue working towards the Planche.
- Body awareness: Being aware of your body during Planche execution is essential. Listen to your body’s sensations and limits, avoid forcing movements, and give your body time to adapt and develop gradually.
- Utilize coach or community support: If possible, consider working with a coach or joining an online or gym community that shares your interest in the Planche. This will provide you with expert guidance, the support of like-minded individuals, and the opportunity to learn from others.
Developing a Strong Core to Overcome Planche Challenges
The Planche is all about strength and stability, and one thing I’ve learned firsthand is that engaging your core is absolutely key to holding that horizontal position.
Your core acts as the central stabilizer, keeping your hips and torso in check so that your shoulders and arms can support your body weight properly.
Without that solid core engagement, you’ll either sag or overcompensate, and trust me, that’ll throw off the whole movement.
A strong core is what helps you maintain that perfect alignment—keeping your hips from dipping too low or lifting too high—so you can hold that straight line from your shoulders to your hips.
Moves like planks, sit-ups, and leg raises are essential for building up the strength and endurance you need for the Planche.
For me, leg raises really did the trick, as they mimic that body line you’re aiming for in the Planche.
It’s all about consistent training and gradually increasing difficulty, but once your core is locked in, you’ll notice a big difference in how steady and controlled your Planche feels.
Balance Training for the Planche
Balance is an essential component for successfully executing the planche.
In addition to including specific core exercises such as abdominal, oblique, and lower back exercises, you can integrate specific balance training exercises into your workout routine.
The following exercises will help improve your ability to maintain a stable and controlled position, especially if you are a beginner in the world of Calisthenics:
- Static Plank: The static plank is a fundamental exercise for training balance in the planche. Start by assuming the traditional plank position, keeping your body in a straight line parallel to the ground. Focus on maintaining a stable balance, distributing the weight evenly between your hands and toes.
- Elevated Surface Planche: Use sturdy support such as blocks or parallel bars to elevate your hands off the ground during the planche. This will help reduce the difficulty and focus on balance, allowing you to progressively raise your hands to different heights.
- Assisted Planche with Resistance Bands: Use a resistance band to assist you in the balance phase during the planche. Wrap the resistance band around your shoulders and support it with your feet or fixed support. This will provide you with additional support as you develop the necessary balance and strength.
- Balance on Unstable Surfaces: Experiment with balance on unstable surfaces such as a Bosu ball, a fitness ball, or a cushion. These tools require increased stabilization effort and will help improve overall body balance.
- Gradual Progression: Remember to follow a gradual progression in balance training for the planche. Start with simpler exercises and gradually increase the difficulty as you develop the necessary strength and stability.
From Beginner to Full Planche: An Example of a Progressive Training Journey
PHASE 1: FUNDAMENTALS
- Tuck Planche Hold: 3-4 sets of 10-15 seconds hold. Rest for 60-90 seconds between sets.
- Close-Hand Push-Ups: 3-4 sets of 8-10 repetitions. Rest for 60-90 seconds between sets.
- Plank Hold: 3-4 sets of 30-45 seconds hold. Rest for 60-90 seconds between sets.
- Hollow Hold: 3-4 sets of 20-30 seconds hold. Rest for 60-90 seconds between sets.
PHASE 2: PROGRESSION TOWARD ADVANCED TUCK PLANCHE
- Tuck Planche Hold on Parallel Bars: 3-4 sets of 10-15 seconds hold. Rest for 60-90 seconds between sets.
- Pike Push-Ups: 3-4 sets of 8-10 repetitions. Rest for 60-90 seconds between sets.
- L-Sit Hold: 3-4 sets of 10-15 seconds hold. Rest for 60-90 seconds between sets.
- Tuck Planche Hold on the Floor: 3-4 sets of 10-15 seconds hold. Rest for 60-90 seconds between sets.
PHASE 3: PROGRESSION TOWARD FULL PLANCHE
- Advanced Tuck Planche Hold: 3-4 sets of 10-15 seconds hold. Rest for 60-90 seconds between sets.
- Diamond Push-Ups: 3-4 sets of 8-10 repetitions. Rest for 60-90 seconds between sets.
- Straddle Planche Hold: 3-4 sets of 10-15 seconds hold. Rest for 60-90 seconds between sets.
- One-Leg Extended Planche Hold: 3-4 sets of 10-15 seconds hold per leg. Rest for 60-90 seconds between sets.
- Advanced Progression: Once you have achieved good stability in the Full Planche, you can increase the duration of the holds and work on more advanced variations such as Planche Press, Planche Push-Ups, and Planche Dips.
This is just a general guide, and progression times may vary from person to person.
Always consult a fitness professional or qualified coach before training and for further personalized advice and adjustments.
RELATED:>>> Mastering the Handstand: How Long Does It Take for Beginners?
Conclusion
The Planche is a challenging goal that takes time and dedication.
It’s all about building strength, mastering proper form, and advancing gradually.
Rushing through it can lead to setbacks, so patience is essential throughout the process.
I’ve noticed that having a good training partner or seeking advice from someone more experienced can really make a difference.
With consistent effort and the right guidance, you’ll be amazed at how far you can progress.
FAQs
Is being very strong necessary to perform the planche?
To perform the planche, it is necessary to have a good foundation of strength, especially in the upper body. The strength of the shoulders, triceps, and abdominal muscles are crucial for maintaining the planche position. However, with proper progression and regular training, it is possible to develop the strength required to perform this advanced exercise.
Is it true that it can take months or even years to learn the planche?
Yes, learning the planche takes time and dedication. The planche is a highly advanced exercise that requires high strength and stability. The ability to perform a planche will depend on the initial fitness level and the frequency and quality of training. For some athletes, it may take only a few months, while for others, it may take years of consistent practice.
Can the Front Lever be compared to the Planche in terms of difficulty?
The Front Lever is another advanced skill that requires significant body strength and control. Although both exercises require high core and triceps strength, the planche involves more shoulder engagement and precise body balancing control. Therefore, while both are challenging exercises, the planche can be considered slightly more difficult than the Front Lever.
Should I perhaps learn another skill before achieving the planche, which will help me in executing it?
It is not necessary to learn another specific skill before working on the planche. However, there are complementary exercises that can help develop the necessary strength and stability to perform the planche. For example, working on push-up variations, such as close-grip push-ups or diamond push-ups, can help strengthen the shoulders and core, which are crucial for the planche. It is important to focus on gradual progression and improvement of the skills required to properly execute the planche.
