# Planche Progression Tree (L2 – L15)

> The Planche is an elite straight-arm isometric calisthenics hold requiring extreme anterior deltoid torque, scapular protraction, and distal biceps tendon conditioning. Athletes progress through 6 biomechanical stages: Planche Lean (L2), Frog Stand (L3), Tuck Planche (L5), Advanced Tuck Planche (L7), Straddle Planche (L11), and Full Planche (L15). Before attempting Tuck Planche holds, athletes should achieve a 30-second hollow body hold, 15 strict Pseudo Planche Push-Ups, and a +50% bodyweight Weighted Dip.

- Canonical URL: https://enixfit.com/trees/planche
- Apparatus: Parallettes, Floor, Rings
- Target Muscles: Anterior Deltoids, Serratus Anterior, Pectoralis Major (Clavicular), Biceps Brachii (Long Head Tendon), Wrist Flexors, Gluteus Maximus & Lower Back

## Biomechanical Overview
As the center of mass shifts anterior to the wrist joint, moment arm length increases exponentially. Locking the elbows at 180° shifts torque from the triceps to the anterior deltoid and biceps tendon, requiring minimum 8–12 week connective tissue adaptation blocks per stage.

## Progression Stages & Readiness Gates
| Stage | Skill Node | OG Level | Logging Type | Leverage | Readiness Gate | Mastery Standard |
| :--- | :--- | :--- | :--- | :--- | :--- | :--- |
| 1 | [Planche Lean](https://enixfit.com/exercises/planche-lean) | L2 | DURATION | 0.35× Torque | 30s Plank with full scapular protraction + 20 strict Push-Ups | 4 sets × 25s hold with wrists 25–30 cm behind shoulder line |
| 2 | [Pseudo Planche Push-Up](https://enixfit.com/exercises/pseudo-planche-push-up) | L4 | BODYWEIGHT_REPS | 0.50× Torque | 4 × 20s Planche Lean + 25 strict Push-Ups | 3 sets × 12 reps with hands at hip crease level and 2s top protraction pause |
| 3 | [Tuck Planche](https://enixfit.com/exercises/tuck-planche) | L5 | DURATION | 0.62× Torque | 3 × 10 Pseudo Planche Push-Ups + 25s Planche Lean | 4 sets × 15s clean hold with hips at exact shoulder height |
| 4 | [Advanced Tuck Planche](https://enixfit.com/exercises/advanced-tuck-planche) | L7 | DURATION | 0.76× Torque | 4 × 15s Tuck Planche + +50% BW Weighted Dip | 4 sets × 12s hold with flat lumbar spine and 90° hip-to-torso angle |
| 5 | [Straddle Planche](https://enixfit.com/exercises/straddle-planche) | L11 | DURATION | 0.88× Torque | 4 × 12s Advanced Tuck Planche + +70% BW Weighted Dip | 4 sets × 10s horizontal hold with full hip extension and locked knees |
| 6 | [Full Planche](https://enixfit.com/exercises/full-planche) | L15 | DURATION | 1.00× Max Torque | 4 × 10s Straddle Planche + +85% BW Weighted Dip | 3 sets × 8s dead-horizontal hold with ankles pressed together |

## Frequently Asked Questions
### How long does it take to unlock a Straddle or Full Planche?
For an athlete starting with 20 strict push-ups and 15 dips, unlocking a clean Tuck Planche typically takes 8–16 weeks, Advanced Tuck Planche takes 4–8 months, Straddle Planche requires 12–24 months of dedicated straight-arm conditioning, and Full Planche takes 2.5–4+ years due to distal biceps tendon remodeling rates.

### Do Weighted Dips carry over to the Planche?
Yes, Weighted Dips (+50% to +85% bodyweight) build raw anterior deltoid and pectoral hypertrophy, but because dips are a bent-arm vertical push, they must be paired with straight-arm Planche Leans and Tuck Planche isometric holds to condition the biceps tendon and serratus anterior in full protraction.