Fysiqal
Calisthenics
Calisthenics

Planche Progression

2 min read
Sources and review status

Review pending — this text hasn’t been signed off by a reviewer yet.

See this lesson’s sources
calisthenicspushskillplanchestatic-holdstraight-arm-strengthadvanced

0% read · 2 min left

DefinitionA short reference note, not a full lesson.
Definition

Planche lean → tuck planche → straddle planche → full planche — a straight-arm holding skill where the body floats parallel to the ground, leveraged by how far the legs extend behind the hands.

Detail

The planche is a straight-arm static hold in which the whole body is held horizontal and parallel to the floor, supported only by the hands with the shoulders leaned far forward. It is among the hardest pushing skills, driven by enormous straight-arm strength of the Anterior Deltoid, Pectoralis Major, Serratus Anterior, and biceps tendons (the elbows stay locked). It is trained as a skill — short holds, kept fresh, high frequency — per Rep-Based vs Skill-Based Training.

Leverage is the progression lever (longer body lever = harder):

  1. Planche lean — in a push-up plank, lean the shoulders far forward past the hands and hold; builds the base lean strength. → Planche Lean
  2. Tuck planche — knees tucked tight to the chest, hips lifted, feet off the floor, arms straight; shortest lever. → Tuck Planche
  3. Advanced tuck planche — same with the back flat and knees opened away from the chest (longer lever).
  4. Straddle planche — legs straight and spread wide to keep the lever manageable. → Straddle Planche
  5. Full planche — legs straight and together, body fully extended and parallel to the floor; the goal. → Full Planche

Protracted (rounded) scapulae and posteriorly tilted hips are maintained throughout. The wrists and biceps tendons take heavy load — extensive warm-up and patient, tendon-friendly progression are essential.

Key facts

  • Order: planche lean → tuck → advanced tuck → straddle → full planche.
  • Straight-arm skill (elbows locked); leverage (leg/hip extension) is the progression lever.
  • Trained as a skill: short holds, fresh, high frequency.
  • High wrist/biceps-tendon load — warm up thoroughly and progress slowly.
  • Maintain protracted scapulae and posterior pelvic tilt.

Connections

Sources

Cited in text — not yet linked
Authored from established gymnastics-strength / calisthenics-skill consensus.

Exercise guides

Keep this lesson, or ask how it applies to you.

Save the lessonFree account · keeps it in your LibraryAsk a question about thisAnswers cite the Library’s own articlesBuild my planFree · starts a strength plan that uses this, then brings you back here

Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.

Explore related topics

Atlas Connections

Anterior Deltoid
The front deltoid head; produces forward flexion, horizontal adduction, and internal rotation — primarily a pressing muscle.
Pectoralis Major
The chest muscle (clavicular and sternal portions); its primary action is horizontal adduction (flexion) of the arm — a powerful action.
Serratus Anterior
The muscle along the rib cage that pulls the scapula forward and around the chest wall (protraction) and helps rotate it upward, acting as a stabilizer in most pressing movements.
Full PlancheClosely related
The complete planche — legs straight and together, the whole body floating horizontal and parallel to the floor on straight arms — the culmination of the planche progression.
Planche LeanClosely related
A straight-arm plank with the shoulders leaned far forward past the hands and held — the foundational strength builder for the planche.
Pseudo-Planche Push-UpClosely related
A push-up done with the shoulders shifted far forward over the hands (hands by the hips, fingers often turned out) that heavily loads the anterior delts and serratus and builds toward the planche.
Rep-Based vs Skill-Based TrainingClosely related
Rep-based work chases muscular fatigue with moderate-to-high reps to failure; skill-based work chases motor mastery of a hard position with short, fresh, low-fatigue practice.
Straddle PlancheClosely related
A planche held with the legs straight and spread wide; the wide straddle shortens the effective lever, making it the last step before the full planche.
Tuck PlancheClosely related
The first true planche hold — knees tucked to the chest, hips lifted, both feet off the floor, supported on straight arms with the shoulders leaned forward.