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Lever · Elite

Planche

Horizontal hold on hands — one of the hardest push skills.

About this skill

Planche lean, pseudo planche push-ups, and tuck planche form the base. Progression is measured in years, not weeks.

Prerequisites

  • 10 dips
  • 30 s planche lean
  • 8 pseudo planche push-ups

Progression ladder

  • 1

    Planche lean

    3×20–30 s

    Lean forward, arms straight.

    Focus: Scapular protraction

  • 2

    Pseudo planche push-up

    3×5–8

    Shallow elbow angle.

    Focus: Push strength

  • 3

    Tuck planche

    3×5–10 s

    Knees tucked, feet up.

    Focus: Static hold

  • 4

    Advanced tuck / straddle

    3×5–8 s

    Longer lever.

    Focus: Progressive lever

  • 5

    Full planche

    3×3–5 s

    Full horizontal.

    Focus: Elite level

Training tips

Protract scapula, minimal elbow bend, train wrists daily.