Planche
The planche is the pinnacle of pushing strength in calisthenics. This gravity-defying hold requires extreme shoulder strength, straight-arm power, and years of dedicated training to achieve the full variation.
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Full Progression Guide
Detailed training walkthrough
Key Muscles Used
Anterior Deltoids
Primary shoulder flexion
Chest / Pectorals
Horizontal pressing support
Core / Rectus Abdominis
Body line maintenance
Serratus Anterior
Scapular protraction
Progression Stages
Full guidePlanche Lean
Forward lean on floor, wrists conditioned
30-60s
target hold
Tuck Planche
Knees tucked, hips elevated
10-20s
target hold
Advanced Tuck
Back parallel, hips higher
10-15s
target hold
Straddle Planche
Legs straddled and extended
5-10s
target hold
Full Planche
Legs together, body horizontal
3-5s
target hold
Common Training Mistakes
Insufficient Lean
Not leaning forward enough to properly load the shoulders.
Bent Arms
Allowing elbows to bend rather than maintaining straight-arm strength.
Rushing Progressions
Moving to harder variations before adequate hold time at current level.
Ignoring Protraction
Failing to maintain shoulder protraction throughout the hold.