Workout Details

The planche is one of the most elite and respected skills in calisthenics. It represents pure straight-arm strength, balance, control, and total-body tension. Holding your body parallel to the ground supported only by your hands is not just impressive — it is a true demonstration of strength mastery.

As a calisthenics trainer, I specialize in guiding athletes step-by-step from zero experience to advanced planche variations with a structured, safe, and proven training system.

The planche is a static hold where the body is lifted horizontally off the ground using only the hands, with straight arms and full body tension.

It requires:

a) Elite shoulder strength

b) Straight-arm scapular power

c) Core compression and control

d) Wrist strength and mobility

e) Full-body tension

This is not just a skill — it is one of the highest levels of bodyweight strength.

Many people think the planche is only for advanced athletes. That’s not true.

With proper progressions, anyone can start building toward it.

If you're new to calisthenics, we focus on:

a) Wrist preparation and mobility

b) Scapular strength

c) Plank and lean variations

d) Core stability

e) Basic pushing strength

We build the foundation correctly from day one.

Once the base is strong, we progress to:

a) Planche leans

b) Tuck planche holds

c) Advanced tuck

d) Controlled negatives

e) Strength-focused accessory work

Technique and tension become the priority.

For experienced athletes, training includes:

a) Straddle planche

b) Full planche progressions

c) Planche push-ups

d) Deficit and resistance work

e) Hold time and endurance development

At this stage, small technical improvements make a big difference.

I use a structured, progressive method that focuses on:

We develop pushing power, straight-arm strength, and joint resilience before chasing advanced holds.

Proper body alignment, scapular protraction, posterior pelvic tilt, and full-body tension are essential. I correct mistakes early to prevent plateaus.

Planche training heavily loads the wrists, elbows, and shoulders. My program includes:

a) Mobility work

b) Tendon conditioning

c) Progressive loading

d) Smart recovery planning

Longevity is key.

No random workouts. Every phase has a purpose.

Whether you’re starting from zero or refining a straddle planche, I adjust the program to your level.

Small form errors slow progress. I provide detailed guidance to ensure clean execution.

Avoid common mistakes that cause injury or stagnation.

Even before achieving a full planche, you will build:

a) Stronger shoulders

b) Powerful core

c) Better balance

d) Greater body control

a) Athletes serious about mastering calisthenics

b) Beginners who want proper guidance

c) Intermediate trainees stuck at tuck planche

d) Advanced athletes chasing full planche

e) Anyone who wants elite bodyweight strength

If you are disciplined, motivated, and ready to train smart — this program is for you.

The planche demands patience, consistency, and correct programming. With the right coaching, it becomes achievable.

Don’t waste years guessing your training.

Build strength the right way.
Train with structure.
Master the planche. 💪