How To Do Planche – Complete Beginner Guide With Steps

Introduction

The planche is one of the most impressive bodyweight skills in calisthenics.

It requires you to hold your entire body parallel to the ground while supporting yourself only with your hands. No part of your body touches the floor, and your feet never leave the same horizontal line as your shoulders.

The planche combines incredible levels of:

• Shoulder strength
• Core strength
• Straight-arm strength
• Body control
• Balance

For many calisthenics athletes, the planche is considered one of the ultimate bodyweight skills alongside the front lever and handstand push-up.

The good news is that almost anyone can work toward a planche if they follow proper progressions and stay consistent.

In this guide, you’ll learn:

• What the planche is
• Muscles worked during the planche
• Prerequisites for beginners
• Step-by-step planche progressions
• Common mistakes
• How long it takes to learn
• A beginner-friendly planche training routine

What Is a Planche?

The planche is a static calisthenics hold where the body remains parallel to the ground while being supported only by the hands.

Unlike push-ups, your feet never touch the floor.

To perform a planche successfully, you must generate enough strength to keep your entire body elevated while maintaining a rigid body position.

There are several variations:

• Frog Stand
• Tuck Planche
• Advanced Tuck Planche
• Straddle Planche
• Full Planche

Each variation gradually increases the amount of body weight you must support.

Why Learn the Planche?

Builds Incredible Upper Body Strength

Few exercises develop shoulder strength like the planche.

The movement heavily targets:

• Front deltoids
• Chest
• Triceps
• Serratus anterior

Develops Elite Core Strength

The planche requires full-body tension.

Your core must work continuously to prevent your hips from dropping.

Improves Body Control

Learning the planche teaches:

• Balance
• Coordination
• Body awareness

These skills carry over to many other calisthenics movements.

Builds Straight-Arm Strength

Most exercises use bent arms.

The planche develops straight-arm strength, which is critical for advanced calisthenics skills.

What Muscles Does the Planche Work?

Primary Muscles

Shoulders

The shoulders are the main driving force behind the movement.

Most athletes feel the planche heavily in the front deltoids.

Chest

The chest helps stabilize and support the body.

Triceps

The elbows remain locked throughout the movement.

This creates constant triceps activation.

Core

The abs work to maintain a straight body position.

Secondary Muscles

• Serratus anterior
• Upper back
• Forearms
• Wrist stabilizers
• Hip flexors
• Glutes

When Should I Start Learning Planche

Before starting serious planche training, it helps to have:

Solid Push-Up Strength

A good benchmark is:

• 20–30 quality push-ups

If you’re still working on push-ups, start here:

How Many Push Ups Should a Beginner Do?

Strong Core Control

Planche training becomes much easier if you can already perform:

• Plank
• Hollow Body Hold

Related articles:

• How to Plank Correctly (Without Lower Back Pain)
• How to Hold the Hollow Body Position Correctly

Healthy Wrists

The wrists experience significant stress during planche training.

You should be able to support your body comfortably in:

• Push-up position
• Plank position
• Handstand practice

Step 1: Master the Frog Stand

Why Start With the Frog Stand?

The frog stand introduces:

• Balance
• Wrist loading
• Bodyweight support

without requiring extreme strength.

How to Do a Frog Stand

1. Squat down.
2. Place your hands on the floor.
3. Rest your knees on your upper arms.
4. Lean forward slowly.
5. Lift your feet from the ground.

Goal

Hold for:

• 10–30 seconds

before progressing.

Step 2: Learn the Tuck Planche

The tuck planche is the first true planche progression.

How to Do a Tuck Planche

1. Place hands on the floor.
2. Lean shoulders forward.
3. Pull knees into your chest.
4. Lift feet from the ground.
5. Hold position.

Goal

Build up to:

• 10–15 second holds

with control.

Step 3: Advanced Tuck Planche

This progression increases leverage demands.

How to Perform It

Instead of keeping knees close to the chest:

• Open the hips slightly
• Move knees farther away

This significantly increases difficulty.

Goal

Hold:

• 10 seconds or more

before progressing.

Step 4: Straddle Planche

The straddle planche spreads the legs apart.

This reduces leverage demands compared to the full planche.

Benefits

• Easier than full planche
• Develops planche-specific strength
• Improves balance

Goal

Work toward:

• 5–10 second holds

Step 5: Full Planche

This is the final goal.

Full Planche Position

Requirements:

• Arms locked
• Body parallel to floor
• Legs together
• Toes pointed
• Hips level

Common Planche Mistakes

Bending the Arms

Many beginners try to turn the movement into a pseudo push-up.

The planche is primarily a straight-arm skill.

Not Leaning Forward Enough

The shoulders must move significantly in front of the hands.

Without forward lean, lifting the body becomes impossible.

Weak Core Position

A loose body makes the planche much harder.

Think:

• Tight abs
• Tight glutes
• Hollow body position

Progressing Too Quickly

This is one of the biggest causes of wrist and shoulder pain.

Master each progression before moving on.

Best Exercises for Planche Strength

Pseudo Planche Push-Ups

One of the best planche-building exercises.

Benefits:

• Shoulder strength
• Planche lean strength
• Straight-arm awareness

Planche Leans

A foundational exercise.

Simply lean your shoulders farther in front of your hands.

Hold for:

• 10–30 seconds

Pike Push-Ups

Build shoulder strength necessary for advanced progressions.

Related article:

Pike Push Ups

Handstand Hold

Excellent for shoulder stability.

Related article:

Handstand Hold

Hollow Body Holds

Develop core tension required for planche success.

Related article:

Hollow Body Holds

Beginner Planche Training Routine

Workout A

Planche Leans

• 3 x 20 seconds

Tuck Planche Holds

• 4 x 5–10 seconds

Pseudo Planche Push-Ups

• 3 x 5–10 reps

Hollow Body Holds

• 3 x 20–30 seconds

Workout B

Frog Stand

• 3 x max hold

Pike Push-Ups

• 3 x 8–12 reps

Handstand Hold

• 3 x 20–30 seconds

Plank

• 3 x 30–60 seconds

Train 2–3 times per week.

How Long Does It Take to Learn a Planche?

This depends on:

• Body weight
• Strength level
• Consistency
• Recovery

General timeline:

Beginner

Tuck Planche:

• 1–6 months

Intermediate

Advanced Tuck:

• 3–12 months

Advanced

Straddle Planche:

• 1–3 years

Full Planche

Often:

• 2–5+ years

The planche is one of the most difficult bodyweight skills.

Patience is essential.

How Often Should You Train Planche?

For most athletes:

• 2–4 sessions per week

works best.

More is not always better.

Recovery is crucial for progress.

Related article:

Do You Need Rest Days As A Beginner?

FAQ

Is the planche harder than a handstand?

For most people, yes.

A handstand requires more balance, while a planche requires significantly more strength.

Can beginners learn a planche?

Yes, but beginners should first build foundational strength through push-ups, planks, and core training.

Is planche easier on parallettes?

Yes, the planche is generally easier on parallettes. They save your wrists from severe strain, allow for better weight distribution, and give your feet extra clearance off the ground.

Does the planche build muscle?

Yes.

The planche develops:

• Shoulders
• Chest
• Triceps
• Core

very effectively.

Is planche training safe?

Yes, when progressions are followed correctly and training volume is managed responsibly.

Final Advice

The planche is not a skill you rush.

Focus on mastering the basics:

• Push-ups
• Planks
• Hollow Body Holds
• Handstand Holds

Build strength gradually, stay consistent, and trust the process.

Most people fail because they skip progressions.

Master each step, and the full planche becomes much more achievable over time.