The planche requires extraordinary pressing strength, body tension and proprioception. Progression: planche lean → tuck → advanced tuck → straddle → full planche. The full planche (legs together, horizontal) typically takes 2-5+ years of dedicated training. The difficulty arises from the extreme forward lean of the wrists and shoulders beyond the base of support. Elite gymnasts and calisthenics athletes who achieve the full planche have among the highest relative pressing strength of any athletes.
Key points
- Body parallel to ground on straight arms
- Progression: lean, tuck, advanced tuck, straddle, full
- 2-5+ years to achieve full planche
- Requires extreme pressing strength and body tension