Planche Strength Calculator
Estimate your planche readiness level
The planche is among the most demanding static holds in calisthenics. This calculator evaluates your horizontal pushing strength, lean angle tolerance, and core compression to determine which planche progression you are ready for - from tuck planche to full planche.
Enter Your Strength Metrics
Maximum hold at lean angle
Enter 0 if you don't train weighted
What Strength Do You Need for Planche?
The planche requires exceptional pushing strength that most athletes underestimate. For a solid tuck planche, you typically need a +25-35% bodyweight weighted dip. Advanced tuck requires +40-50% BW. Straddle planche demands +55-65% BW, and full planche requires +75-90% BW weighted dip strength.
Beyond raw strength, the planche requires significant shoulder protraction endurance, wrist conditioning, and core compression strength. This calculator evaluates all these factors.
How the Planche Score Works
- 1.Horizontal Pushing Strength (40%) - Your weighted dip and dip volume indicate pressing capacity
- 2.Lean Angle Tolerance (35%) - Your planche lean hold duration shows forward lean capacity
- 3.Core Compression Strength (25%) - Your pseudo planche push-up performance indicates compression ability
Planche Progression Path
Tuck Planche
Knees tucked, hips level with shoulders. Target: 8-15 second holds with full protraction.
Advanced Tuck Planche
Hips extended backward, back flat. Target: 6-12 seconds with proper form.
Straddle Planche
Legs spread wide, body horizontal. Target: 5-10 seconds is advanced level.
Full Planche
Legs together, body horizontal. Target: 3-8 seconds is elite-level achievement.
Key Exercises for Planche Development
- Planche Leans - Build forward lean tolerance progressively
- Pseudo Planche Push-Ups - Develop pushing strength at lean angle
- Weighted Dips - Build foundational pushing power
- Tuck Planche Push-Ups - Dynamic strength in planche position