Elite

Planche

The ultimate display of pushing strength, holding your body horizontal while supported only on your hands. This skill represents years of dedicated training.

2-4 years

Focus Areas

Strength Gymnastics Calisthenics Shoulders Chest Core Wrists

Prerequisites

60+ second hollow body hold

30+ second handstand hold

Exceptional pushing strength (pseudo planche push-ups)

Strong biceps and shoulder girdle

Elite

Planche

The ultimate display of pushing strength, holding your body horizontal while supported only on your hands. This skill represents years of dedicated training.

2-4 years

Focus Areas: Strength Gymnastics Calisthenics Shoulders Chest Core Wrists

Prerequisites

60+ second hollow body hold

30+ second handstand hold

Exceptional pushing strength (pseudo planche push-ups)

Strong biceps and shoulder girdle

The planche stands as perhaps the most coveted skill in calisthenics—a gravity-defying position where the body maintains a horizontal line while supported solely on the hands with straight arms. This extreme feat of strength requires not only exceptional pushing power but also remarkable shoulder and bicep strength at full extension, along with the core stability to maintain perfect body alignment.

At Beyond Movement, we approach planche training with respect for its demands and a systematic progression that prioritises joint health and sustainable development. The journey from planche leans through tuck, advanced tuck, straddle, and finally full planche can span several years, with each progression requiring months of dedicated work. The skill demands more than raw strength—it requires understanding of body mechanics, patience with slow progress, and meticulous attention to form.

The planche develops a unique type of strength that transfers remarkably to other pushing movements while building exceptional body control. The isometric strength at full arm extension creates resilient joints and connective tissue, though this same demand makes proper progression absolutely critical for injury prevention.

Prerequisites

Master these skills first:

60+ second hollow body hold
30+ second handstand hold
Exceptional pushing strength (pseudo planche push-ups)
Strong biceps and shoulder girdle
Understanding of protraction and body lean mechanics

Common Mistakes

Avoid these errors:

Progressing too quickly

Instead: Respect the timeline and joint adaptation needs
Neglecting straight-arm strength

Instead: Build specific conditioning gradually
Poor protraction

Instead: Learn proper shoulder positioning early
Ignoring wrist health

Instead: Implement comprehensive wrist preparation
Training through pain

Instead: Distinguish discomfort from injury signals

Related Skills

Foundation

Hollow Body Hold

The fundamental core position for all gymnastics movements. Master this to unlock handstands, levers, and advanced skills.

Beginner

4-8 weeks

Foundation

Planche Lean

Build the foundation for planche training with this essential progression. Develop straight-arm strength and the forward lean crucial for advanced skills.

Intermediate

2-4 months

Foundation