Planche Readiness Test
Free calisthenics training tool
The planche requires exceptional pushing strength, shoulder stability, and body tension. This readiness test evaluates your current capabilities across multiple prerequisites to determine which planche progression you are ready for and what needs work.
What This Tool Does
- Assess tuck, advanced tuck, straddle, and full planche readiness
- Evaluate pushing strength prerequisites
- Track progression readiness over time
- Get targeted exercise recommendations
Skill Progress Sensor
Target: 15s / Minimum: 8s
Progression Readiness
Tuck Planche
Enter your best hold time to receive a readiness assessment.
Focus Areas
Next Step
Work on support strength and easier progressions
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Planche Progression Levels Explained
The planche follows a demanding progression from Tuck Planche (knees tucked, hips level with shoulders) through Advanced Tuck (hips extended backward), Straddle Planche (legs spread horizontally), to Full Planche (legs together, body horizontal). Each level dramatically increases the moment arm your shoulders must overcome, requiring exceptional pushing strength and anterior deltoid development.
Planche Hold Time Benchmarks
Tuck planche mastery requires 8-15 second holds with full shoulder protraction. Advanced tuck needs 6-12 seconds. Straddle planche ownership begins at 5-10 seconds with proper form. Full planche is elite-level, with 3-8 second holds representing significant achievement. Always prioritize proper lean and protraction over hold duration.
Prerequisites for Planche Training
Strong planche foundation requires weighted dip strength (20-65% bodyweight added depending on progression), solid pseudo planche push-up depth, and significant planche lean hold capacity. Your scapular protraction strength and wrist conditioning are equally important. Most athletes underestimate the pushing strength required—if your weighted dip is weak, prioritize that before excessive planche leans.
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