Calisthenics Skill Planche The Best Drills and Exercises

You can achieve the full planche through a progression of exercises that build strength and stability in your shoulders, core, and arms.

Foundational Exercises
The following exercises focus on building the necessary strength for a full planche.
Planche Leans: Start in a push-up position and lean forward, shifting your weight onto your hands. The more you lean, the more difficult the exercise becomes.
Tuck Planche: From a push-up position, lift your feet off the ground and bring your knees towards your chest, holding the position with your back rounded. This is a foundational step in the planche progression.
Advanced Tuck Planche: Similar to the tuck planche, but with your back straightened and hips pushed higher, making the exercise more challenging.
Straddle Planche: This involves lifting your legs off the ground while keeping them spread wide apart. The wider your legs are, the easier the exercise. As you get stronger, you can bring them closer together.
Single-leg Planche: In this variation, you hold a tuck planche while extending one leg straight out behind you. Alternate legs to build balanced strength.
Pseudo Planche Push-ups: This exercise helps build the pushing strength required for the planche. Start in a push-up position with your hands turned out and lean forward. Perform push-ups while maintaining the forward lean.
Supplementary Exercises
Incorporate these exercises to target specific muscle groups and support your planche training.

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