Planche Progression Tree
Straight-arm horizontal pushing mastery from Planche Lean to Full Planche (OG Levels 2–15)
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.
Connective Tissue & Leverage Note: 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.
Interactive Planche Node Inspector
Interactive Progression DAG (6 Stages)
Click any node to inspect Overcoming Gravity readiness gates & cues
Tuck Planche
3 × 10 Pseudo Planche Push-Ups + 25s Planche Lean
4 sets × 15s clean hold with hips at exact shoulder height (Logging Type: DURATION)
- Draw knees tightly into chest while keeping shoulders depressed away from ears
- Push the floor away maximally through the base of the index and thumb knuckles
- Keep hips level with the horizontal shoulder line—do not pike hips upward
Planche Progression Stages & Quantitative Readiness Gates
Complete Overcoming Gravity level mapping, prerequisite readiness thresholds, and mastery criteria for every node in the Planche tree.
| Stage | Skill Node | OG Level | Leverage | Readiness Gate | Mastery Standard |
|---|---|---|---|---|---|
| #1 | Planche Lean | L2 (Beginner) | 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 | L4 (Beginner) | 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 | L5 (Intermediate) | 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 | L7 (Intermediate) | 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 | L11 (Advanced) | 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 | L15 (Elite) | 1.00× Max Torque | 4 × 10s Straddle Planche + +85% BW Weighted Dip | 3 sets × 8s dead-horizontal hold with ankles pressed together |
Primary Force & Stabilizer Muscles
Test Your Readiness With Interactive Calculators
Frequently Asked Questions — Planche
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.
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