Tier 4 · Elite · Push

Planche progression

The planche is one of the hardest bodyweight skills there is. Most people need years of straight-arm pushing strength. Start with planche leans and tuck planche early: your wrists, elbows and shoulders need time to adapt.

The 6 steps to the planche

Move to the next step only when you hit the target with clean form, 2–3 sessions in a row.

0/6 unlocked

Planche leans3 × 20 sPush-up position, lean forward past your wrists, shoulders protracted.
Frog stand3 × 20 sKnees on your elbows, feet off the ground.
Tuck planche3 × 10 sKnees to chest, arms straight, hips at shoulder height.
Advanced tuck planche3 × 8 sFlat back, knees away from the chest.
Straddle planche3 × 5 sLegs wide and straight.
Full planche1 × 3 sLegs together. Welcome to the elite.

Tick a step once you hit its target. Progress is saved in this browser.

Related skills

Tier 3

Front lever progression

Hold your body horizontal, face up, with straight arms under the bar.