Why Planche Progression Matters
The planche is more than just an impressive gymnastic feat; it’s the ultimate test of body control and strength. Whether you’re struggling with the frog stand or have already reached the tuck planche, the best progression program is one that prioritizes the right exercises, proper form, and gradual load progression. Mastering the planche requires patience and dedication. In this guide, we’ll break down a progression system to help you make steady progress and eventually hold a full planche.
Phase 1: Foundation — Build Strength & Mobility
Before attempting planche holds, you need a solid foundation. This phase focuses on joint prep, core control, and scapular strength—the three pillars that prevent injury and set you up for long-term progress.
Focus Areas in This Phase:
- Wrist conditioning (5–10 min warm-up)
- Wrist leans and extensions
- Wrist rotations and finger push-ups
Why it matters: The planche puts intense pressure on your wrists. Skipping prep here is the fastest way to get hurt.
- Scapular strength & protraction
- Scapular push-ups (3×12–15 reps)
- Wall slides (3×10 reps)
- Push-up plus holds (3×15s)
Why it matters: Your shoulders need to actively push through the ground. Weak scapular control = collapsed form.
- Core compression & anterior chain
- Hollow body holds (3×30s)
- Compression work (tuck holds, knee-to-chest)
- Dead bug variations (3×10 each side)
Why it matters: Planche isn't just about pushing. It's about pulling your body into position with your core.
- Straight-arm strength foundation
- Planks with protracted shoulders (3×30s)
- L-sits or tuck L-sits (3×15–20s)
- Pseudo planche push-ups (3×8–10 reps)
Why it matters: This builds the straight-arm pushing strength you'll need for every progression after this.
Training frequency: 3–4x per week
Rest days: Essential, as connective tissue adapts more slowly than muscles
Goals by the end of Phase 1:
- 30-second frog stand with stable shoulders
- 20-second planche lean hold (hands at hip level)
- 10 clean scapular push-ups with full protraction
- 45-second hollow body hold without lower back arching
Duration: 3–6 weeks (depending on starting strength level)
Common mistakes to avoid: - Rushing through wrist prep (leads to pain and setbacks)
- Not fully protracting shoulders in holds (you'll plateau fast)
- Skipping compression work (makes tuck progressions nearly impossible)
Phase 2: Skill — Tuck Planche Progression
Now it's time to feel what real balance in your hands feels like. The tuck planche is your first milestone in mastering straight-arm strength, and it's where most people either build solid habits or develop injuries.
This phase is all about quality form, not just hold time.
Key Drills in This Phase:
- Planche leans (progressive overload):
- Week 1–2: 3×30s at hip level
- Week 3–4: 3×20s leaning past hips
- Week 5–6: 3×15s with fingertips at hip crease
Why it matters: This builds the forward lean strength you need before lifting your feet. Most people skip too early and wonder why they can't balance.
- Tuck planche holds (quality over duration):
4×10–15s with active shoulders
Focus on knees tucked tight to chest, shoulders protracted forward, no sagging
Rest 2–3 minutes between sets
Why it matters: This is your foundation hold. If your form breaks here, it'll break in every progression after. - Pseudo planche push-ups (strength endurance):
3×8–10 reps with hands at lower rib level
Lower slowly (3-second eccentric), explode up
Why it matters: Holding is one thing. Moving in and out of the position builds real control. - Tuck planche negatives (eccentric strength):
3–4 reps of 5–8 second lowers from tuck to planche lean
Focus on maintaining shoulder position as you descend
Why it matters: Negatives build strength in ranges you can't hold yet—this accelerates your progress to the next phase.
Training frequency: 3–4x per week
Deload week: After week 4, reduce volume by 40% to let tendons recover
Goals by the end of Phase 2:
- 15-second tuck planche hold with shoulders protracted (not sagging)
- 8–10 pseudo planche push-ups with hands at lower ribs
- 5-second tuck planche negative with control
- Planche lean with fingertips past hip crease for 10+ seconds
Duration: 4–6 weeks (some athletes need 8–10 weeks here—that's normal)
Common mistakes that can stall you: - Lifting feet too early before mastering the lean
- Holding with relaxed/depressed shoulders
- Skipping pseudo push-ups because holds "feel" more important
- Not resting enough between attempts
Phase 3: Strength — Advanced Tuck to Straddle
This phase bridges the gap between control and power. You'll increase load on the shoulders and train your nervous system to handle heavier leverage positions. This is where strength gains feel slow but compound fast. So, trust the process.
Key Drills in This Phase:
- Advanced tuck planche holds (straighter back angle):
4×10–12s with hips elevated to shoulder height
Knees pulled further from chest
Focus on maintaining protraction as load increases
Why it matters: This is the bridge position. Master this and straddling becomes accessible. - Band-assisted straddle planche (acclimation to width):
4×8–12s with resistance band around hips or ankles
Start with heavy assistance, reduce band thickness over the weeks
Why it matters: Your nervous system needs to learn the straddle position before you have the raw strength. - Planche leg extensions (dynamic strength):
5–8 reps from advanced tuck to straddle
2-second hold at extension, return to tuck with control
Why it matters: Static holds build endurance. Extensions build strength to move between positions. - Eccentric planche push-ups (strength beyond the hold):
3–4 reps of 5-second lowers from advanced tuck position
Focus on keeping your shoulders forward throughout the descent
Why it matters: If you can only hold but not move, your planche is fragile.
Training frequency: 3–4x per week (consider splitting: 2 days hold-focused, 1–2 days dynamic/strength-focused)
Deload week: Every 3–4 weeks, drop hold times by 50% and skip weighted work
Goals by the end of Phase 3:
- 10–12 second advanced tuck planche with elevated hips
- 5–8 second band-assisted straddle planche hold
- 5 clean planche leg extensions (tuck to partial straddle and back)
- 3 eccentric planche push-ups with 5+ second descent
- Straddle planche lean for 15 seconds without shoulder collapse
Duration: 6–8 weeks (advanced athletes may need 10–12 weeks here)
Common mistakes that kill progress here: - Rushing to unassisted straddle before mastering advanced tuck
- Not straddling wide enough
- Staying in pure isometric holds without adding dynamic work
- Skipping band work because it "feels easier"
Phase 4: Mastery — Straddle to Full Planche
The final push. You’ve built up to the full planche, and now it’s time to fine-tune. Focus on perfect form, timing, and building the raw strength needed to hold the planche without assistance.
Key Drills in This Phase:
- Full straddle planche holds (full extension):
4×10–15s with active shoulders and no sagging
Focus on full body tension (from fingertips to toes)
Why it matters: This is the full expression of your planche. Control and power must now coexist. - Planche push-ups (dynamic strength):
4×5–8 reps, full range of motion
Explosive on the way up, controlled on the way down
Why it matters: Push-ups stabilize the core and build the shoulder endurance for the full planche. - Planche leg raises (dynamic control):
3–4 reps of straight-leg raises from full straddle planche to full body tension
2-second hold at top of raise
Why it matters: Increases dynamic control and core engagement in full planche - Full planche negatives (eccentric strength):
3–4 reps lowering from full straddle planche to planche lean
Why it matters: Build the eccentric strength to safely lower into the hold.
Training frequency: 3–4x per week
Goals by the end of Phase 4:
- Hold a full straddle planche for 20+ seconds
- Perform 5–8 full planche push-ups with control
- Hold 5 seconds at full leg raise extension
- Control eccentric lowering from full planche to planche lean
Duration: 4–6 weeks (depending on prior experience)
Common mistakes that stall progress: - Rushing full planche without building leg control
- Not maintaining body tension during full planche holds
- Neglecting dynamic work like push-ups and leg raises
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