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Calisteniapp / Introduction to planche

Introduction to planche: your step-by-step plan.

The planche is a quite demanding tension exercise, so it is necessary to carry out progressive training to adapt and strengthen the muscles involved. In this plan we will address the initial phase of that process. We will start with simple exercises and we will progress until we can do our first planche progressions. This will help you prepare for later to be able to carry out the Straddle Planche program with guarantees and without problems.

Available in Calisteniapp for iOS and Android.

Explore my path
Introduction to planche

Objective

Master the tucked planche and the handstand to be able to move on to the Straddle Planche program.

Frequence
See program guidance
First session duration
30 min
Program
10 estimated weeks

01 / Requirements

Required prerequisites

  • × 30 Push-ups
  • 10" Wall assisted handstand

Necessary equipment

For this program you will need Box, Parallettes.

02 / Program

Build your path.

Each phase prepares you for the next. Weeks are a guide: repeat a phase when you need more practice before moving on.

  1. Week 1–2Shoulder Preconditioning

    What you will practise

    In this phase you build the foundation that will allow you to progress safely toward the planche. The goal is not just to complete reps, but to prepare your shoulders, elbows, wrists, and core to support more load in the following stages. Assisted short handstand push-ups and Pike push-ups begin to shift the effort toward the vertical pushing pattern, while Decline push-ups and Dips strengthen horizontal pushing and shoulder girdle stability. In addition, Wall assisted handstand helps you become familiar with inverted alignment and develop body control from the start.

  2. Week 3–4Direct Shoulder Conditioning

    What you will practise

    Now the work is directed more clearly toward the demands of the planche. In this phase you increase the direct involvement of the shoulders and improve your ability to support load with the body projected forward. Assisted handstand push-ups and the Assisted handstand push-ups facing the wall variation develop vertical pushing strength, scapular control, and stability in the inverted position, while Frogstand introduces for the first time a more specific feeling of support on the hands, compression, and basic balance. Explosive dips and Explosive push-ups, meanwhile, help you generate power and recruit the pushing muscles more effectively.

  3. Week 5–7Initiation to lean and tucked iron

    What you will practise

    In this phase you finally begin with the first direct planche progressions. Tucked planche and Planche lean teach you to support your body weight with a strong forward lean, maintaining scapular protraction and very high overall tension. At this point, general pushing strength is no longer enough: you need to coordinate shoulders, scapulae, abs, lower back, and hips to create a compact and stable position. Pseudo push-ups complement this work because they reinforce the specific pushing pattern with the shoulders in front of the hands.

  4. Week 8–10Tucked mastery and handstand initiation

    What you will practise

    In this phase you finish consolidating the Tucked planche and the Planche lean, and you also introduce more explicit Handstand work, something very important for your progress in the planche and for the following programs, since it will prepare you to perform eccentric reps from the handstand position. Planche lean push-ups add a greater demand because you must no longer just hold the lean, but also move your body while maintaining the specific pushing pattern. At the same time, Handstand begins to develop balance, alignment, and body control in inversion, qualities that will transfer very well to your shoulder strength and postural awareness.

Estimated end of the plan

Choose a valid date to preview your plan.

This date reflects the planned duration, not a guaranteed date for completing Introduction to planche. Your progress may take additional weeks.

03 / Calisteniapp

Your first session, step by step.

Here is the first session of the program, so you have a reference for how the sessions are structured.

Estimated duration of 30 min depending on the rest periods you choose. Sets and reps are a reference: adjust them to your level.

The exercises you will discover.

Every movement that appears at least once across the program.

Understand the reason behind each step.

  • The program is designed to be done twice a week, and includes extra routines in case you ever want to do a third session.
  • The routines last between 45 minutes and an hour.
  • We recommend taking relatively long breaks, between a minute and a half and 3 minutes, depending on the difficulty of the routine.

They train with Calisteniapp.

App reviews already published on our website. These are not specific to this program.

The best. I've been on the pro plan for two years and have achieved excellent results. Resistance, strength, skill, and aesthetics, I've obtained it all thanks to the guidance of this app on this beautiful calisthenics journey.
Roberto Duarte
If the free option is already great, the pro option has to be amazing. I'm super happy. I'm a beginner, a very beginner, and really everything is simple, the exercises can be done anywhere without equipment, and it's helping me a lot.
Maite Ruiz

From “one day” to your first session.

  1. Download Calisteniapp on your phone.

  2. Find Introduction to planche and check its access options.

  3. Review the terms shown in the app and start the first phase.

If the app offers you a 7-day trial, check the subsequent price, billing period, renewal and cancellation before activating it. Availability and terms are those shown in your account and store.

Before you start.

Is it mandatory to do the reinforcement routine?

No, only if you want to add an extra day of training or if you notice that you are stuck and need extra work.

What rest times to use?

We recommend using intermediate breaks of between 1'30" and 3'. If in any phase you find it difficult to advance and feel stuck, you can try using longer rest times to try to complete it.

What requirements must I meet to be able to do this program?

As a minimum requirement you must be able to do push-ups and dips with ease and be able to stand on a handstand against the wall.

Every step counts.

Start with preparation. Follow the path. Give your progress time.

Available in Calisteniapp for iOS and Android.

Your program continues in the app.

Download Calisteniapp and find “Introduction to planche” in Programs. If you already have the app, open the program directly.

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