How to Do a Planche (Step-by-Step Progression)

The planche is built through progressions — not shortcuts. This guide breaks down exactly how to do a planche, from prerequisites and joint prep to each progression step, so you can train safely and effectively.

If you’re new to the skill, make sure you understand what the planche is and why it’s so challenging before jumping into training.

Planche Prerequisites (Strength + Mobility)

Before attempting serious planche training, you should already have a solid foundation of straight-arm strength and shoulder control.

20–30 seconds plank with strong posterior pelvic tilt
15–20 push-ups with clean form
30+ seconds hollow body hold
Basic scapular control (protraction & depression)

These don’t guarantee a planche — but skipping them almost guarantees injury or stagnation.

Wrist & Shoulder Preparation (Do Not Skip)

The wrists and shoulders take extreme load during planche training. Proper preparation allows you to train consistently without pain.

Wrist circles, pulses, and palm lifts
Planche leans with bent arms (warm-up)
Scapular push-ups
Band or wall shoulder mobility drills

Planche Progressions (In Order)

The planche is trained through progressive leverage changes. Master each level before moving on.

1. Frog Stand

The frog stand introduces you to balancing your bodyweight on your hands while leaning forward.

Elbows bent, knees resting on arms
Focus on balance and wrist comfort
Goal: 20–30 seconds

2. Tuck Planche

The tuck planche is your first true planche variation with feet off the ground and arms straight.

Knees tucked to chest
Arms locked, shoulders protracted
Goal: 10–20 seconds

3. Advanced Tuck Planche

This variation increases leverage by opening the hips while keeping knees bent.

Hips more open, back flatter
Significantly more shoulder demand
Goal: 8–15 seconds

4. Straddle Planche

The straddle planche reduces leverage slightly by spreading the legs, making it a common step before the full planche.

Legs wide, body parallel to floor
Requires strong hip and core control
Goal: 5–10 seconds

5. Full Planche

The full planche is the final form — legs together, body completely horizontal, supported only by straight arms.

Maximum shoulder and core demand
No bend in arms or hips
Even a 3–5 second hold is elite

When Should You Move to the Next Level?

Advancing too early is one of the biggest mistakes in planche training. Use these rules before progressing:

You can hold the progression for at least 10–15 seconds
Your arms stay fully locked
No elbow or shoulder pain
You can repeat the hold for multiple sets