Planche progression: every step to a full planche
Stop guessing which step comes next. See every move, how long to hold it, and when you are ready to move up.
The steps, from easiest to hardest
- 1
Frog stand
10 sYour knees rest on your elbows and you shift your weight forward.
- 2
Pseudo planche lean
8 s - 3
Planche lean, feet elevated
8 sPut your feet on a box or bench, lean forward, keep arms straight, and push your shoulders forward.
- 4
Tuck planche
5 sPull your knees to your chest, lift your hips to shoulder height, and keep your arms locked.
- 5
Advanced tuck planche
5 sBack flat, knees opened to 90°.
- 6
90-degree to tuck planche transitions
6 repsMove from bent arms to straight arms.
- 7
Straddle planche
3 sSpread your legs wide, keep hips level with shoulders, and lock your elbows.
- 8
Handstand to straddle planche negatives
3 repsFrom a handstand, lower into the straddle planche with control.
- 9
Straddle planche push-ups
4 repsIn the straddle planche, bend your arms and press back up.
- 10
Full planche push-ups
4 repsHold the full planche shape and press in and out.
- 11
Strict handstand-to-planche press
4 repsMove between a handstand and a planche without losing tension.
Planche combo: push-up to 90-degree to one-arm handstand
4 repsAn elite combination of moves: push-up to 90-degree to one-arm handstand.
How to know you are ready for the next step
- Hold the target time or hit the target reps with clean form.
- Finish the last rep or second feeling strong, not shaky.
- The next day, your wrists and shoulders feel normal, not sore.
Find out which step you are on
Answer a few questions and get a week built for your level.
- Your week, built from your level and the equipment you have
- Apollo tells you which step to train today
- A rank that only moves when you do
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How to train it
Train planche two or three times a week. On the days between, work on handstands, rows, and push-ups to build the support muscles. Keep those days easy so your wrists and shoulders recover.
Use the ready targets to decide when to move up. If a step feels stuck, spend more time on the step before it and check your lean. Small changes in lean and shoulder position often make the next step click.
Mistakes to avoid
Bending your arms early makes the move easier but builds the wrong habit, so keep your elbows locked and lean instead. Skipping steps because they feel too easy usually catches up with you, so spend a few extra sessions on the basics. Holding your breath makes you tense and tired, so breathe slowly during every hold.
Letting your hips sag means you are not ready for that step, so drop back and build more lean and shoulder strength. Training hard every day leaves no time to recover, so rest between sessions. Ignoring wrist pain and pushing through it only makes it worse, so stop and rest if it hurts.
Common questions
How long does it take to get a planche?
It depends on where you start and how often you train. Some people need months, others need years.
Can I skip steps in the planche progression?
You can try, but each step builds strength for the next one. Skipping usually means you get stuck later.
What if I can't hold the frog stand for 10 seconds?
That is fine. Build up with shorter sets of the frog stand until you can hold it for the full target. Do not jump ahead to a harder step.
How often should I train planche?
Two or three times a week is a good start. On other days, do easier pushing and pulling to help recovery.
Start your first step today
Answer a few questions. EZMOD builds your week and tells you what to train first.
- Your week, built from your level and the equipment you have
- Apollo tells you which step to train today
- A rank that only moves when you do
7 days free. Then $17.90/month, or $79.90 a year. Cancel any time.