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Skill progressions

Planche progression workout

For people with solid push-ups and wrists that are comfortable taking their weight. Lean a little further each week, not each session: the wrists, elbows and the front of the shoulders take a heavy load, and coaches build this over months. Practise 2 or 3 times a week, not on consecutive days, and end each hold before your elbows bend. The steps follow coaching practice, and the doses are our starting point.

30 minAdvanced8 movesNo equipmentForearms · Shoulders · Chest · Triceps · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoEvery sessionEasier: Wrist circlesHarder: Wrist flexor stretch
  2. Quadruped wrist rocks10 rocks in each hand position
    Beginner · Forearms, Shoulders · 3D demoFingers forward, to the sides, then backEasier: Wrist flexor stretch
  3. Scapular push-up (push-up plus)2 × 10
    Beginner · Shoulders, Chest, Abs · 3D demoPush the floor away at the topEasier: Dumbbell shoulder-blade punchHarder: Push-up

The ladder (pick your step)

Rest 2 min

  1. Pseudo planche push-up4 or 5 holds of 10 to 20 s
    Advanced · Shoulders, Chest, Triceps · 3D demoThe planche lean: hold the top with your shoulders past your wrists and your arms locked, and lean a little further each weekEasier: Diamond push-upHarder: Tuck planche
  2. Crow pose (Bakasana)4 to 6 holds of 5 to 15 s
    Intermediate · Shoulders, Triceps, Abs · 3D demoThe frog stand, with something soft in front of you; then try it with straight armsEasier: Extended puppy pose (Uttana Shishosana)Harder: Tuck planche
  3. Tuck planche4 to 6 holds of 3 to 10 s
    Expert · Shoulders, Chest, Triceps · 3D demoOnly once a 30-second lean and a straight-arm frog stand are steady. Rest 2 to 3 minEasier: Crow pose (Bakasana)

Strength

Rest 2 min

  1. Pseudo planche push-up3 to 5 sets of 3 to 8
    Advanced · Shoulders, Chest, Triceps · 3D demoSet the lean so the last rep is hard but cleanEasier: Diamond push-upHarder: Tuck planche
  2. Pike push-up3 × 6 to 8
    Intermediate · Shoulders, Triceps, Chest · 3D demoHead towards the floor between your handsEasier: Incline push-upHarder: Wall handstand push-up
  3. Hollow body hold2 × 20 to 30 s
    Intermediate · Abs, Hip flexors · 3D demoRibs down, legs squeezedEasier: Dead bugHarder: Dragon flag

Tips

  • Wrists ache after a session? Hold your lean where it is for a week rather than leaning further.
  • Turning your fingers out may ease your wrists, but it also turns your palms up, which may add strain at the biceps tendon (our reasoning from anatomy, untested). Turn them only as far as the front of your elbow stays comfortable.
  • Front-of-elbow pain that lasts into the next day: go back a step. A pop with sudden pain, bruising or a bulge in the upper arm needs an urgent treatment centre or A&E the same day.
  • Can't hold a 12-second tuck planche yet? One coach suggests more weeks of leans and frog stands first.
  • Put a cushion where your face would land in frog stand and tuck planche practice.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More skill progressions

Push-up progression workout

Work up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.

15 minBeginner8 movesA wall, A bench or box

Pull-up progression workout

Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.

25 minBeginner7 movesPull-up bar, A step

Handstand progression

Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.

25 minAdvanced8 movesA wall

Questions people ask

How long does the planche progression workout take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for me?

It is written at advanced level. 8 of its 8 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.