Planche Prerequisites: Are You Strong Enough?
Many athletes fail the planche not because of bad genetics, but because they skip the basics. Use this checklist to see if your body is ready for planche training.
If you’re new to the skill, start with what the planche is before diving into progressions. The planche is a straight-arm, shoulder-dominant skill that demands strong foundations.
Below are realistic benchmarks used by calisthenics and gymnastics coaches worldwide.
Push-Up Benchmark
Push-ups test basic pushing strength and shoulder stability — both critical for planche calisthenics.
- 30–40 clean push-ups
- Chest touches the ground
- Full lockout at the top
If this feels hard, focus on general pushing strength before starting planche progressions.
Dips Benchmark
Dips build chest, shoulders, and straight-arm support strength — especially important for planche push variations.
- 15–20 deep parallel bar dips
- Controlled tempo
- No shoulder pain
Handstand Benchmark
While the handstand is a vertical push, it teaches shoulder control, balance, and wrist tolerance.
- 30–60 second wall handstand
- Active shoulders (shrugged)
- Straight arms
If handstands feel unstable, your shoulders aren’t ready for long planche holds.
Core Strength Test
The planche is a full-body skill. Weak core leads to banana back and stalled progress.
- 45–60 second hollow body hold
- 10–15 hanging leg raises
- Lower back stays flat
Learn why form matters in the planche hold guide.
Wrist Mobility Test
Wrist pain is the number one reason people quit planche training early. Mobility and tolerance matter more than brute strength.
- Comfortable full wrist extension on the floor
- No pain during planche leans
- Can tolerate light loading for 30–60 seconds
So… Are You Ready for the Planche?
If you meet most of these benchmarks, you’re ready to start structured planche progressions and follow a proper planche workout plan.
If not, that’s completely normal. Build your base first — your elbows and shoulders will thank you.