Planche Press Progressions

Progressions

1. 01

   Tuck Planche Press

   • Start in a tucked planche with knees pulled tightly to chest

   • Keep arms straight and locked throughout — do not bend elbows

   • Lower to the floor by shifting your weight backward, maintaining the tuck position

   • Control the descent for 3 seconds with shoulders protracted

   • Lightly touch chest to the ground, then press back up through the shoulders

   • Maintain posterior pelvic tilt and round upper back throughout

   • This is the shortest lever — focus on clean straight-arm technique before progressing

2. 02

   Negative Adv. Tuck Planche Press

   • Start in an advanced tuck planche — hips more extended than basic tuck, back nearly horizontal

   • Keep arms straight and locked — this is a straight-arm lever, not a push-up

   • Slowly lower your body to the floor by shifting backward, maintaining the advanced tuck

   • Control the descent for 3+ seconds with protracted shoulders

   • Touch chest to the ground, then reset to start position (eccentric only — no pressing back up)

   • Maintain posterior pelvic tilt and hollow body throughout the descent

   • Focus on building eccentric strength before attempting the full press at this level

3. 03

   Adv. Tuck Planche Press

   • Start in an advanced tuck planche with hips more extended than basic tuck

   • Keep arms straight and locked — do not bend elbows at any point

   • Lower to the floor by shifting your weight backward, maintaining the advanced tuck

   • Control the descent for 3 seconds with protracted, depressed shoulders

   • Touch chest to the ground, then press back up by driving forward through the shoulders

   • Maintain posterior pelvic tilt and core tension throughout both phases

   • Longer lever than basic tuck — demands more shoulder strength and forward lean

4. 04

   Negative Super Adv. Tuck Planche Press

   • Start in a super advanced tuck planche — hips nearly fully extended, knees still bent

   • Keep arms completely straight — do not bend elbows during the descent

   • Lower your body slowly to the floor by shifting backward with straight arms

   • Control the descent for 3+ seconds, maintaining protracted shoulders

   • Touch chest to the ground, then reset to start position (eccentric only)

   • Maintain strong posterior pelvic tilt — do not let the lower back arch

   • Build eccentric control at this extended lever before attempting the full press

5. 05

   Super Adv. Tuck Planche Press

   • Start in a super advanced tuck planche — hips nearly fully extended, knees still bent

   • Keep arms straight and locked throughout the entire movement

   • Lower to the floor by shifting backward, maintaining the super advanced tuck position

   • Control the descent for 3 seconds with protracted, depressed shoulders

   • Touch chest to the ground, then press back up by shifting forward through the shoulders

   • Maintain posterior pelvic tilt — squeeze glutes hard to prevent lower back arching

   • Nearly full lever — significant shoulder and core strength required

6. 06

   Negative Straddle Planche Press

   • Start in a straddle planche with legs spread wide and fully straight

   • Keep arms completely straight and locked — this is a lever movement

   • Lower your body to the floor by shifting backward with straight arms

   • Control the descent for 3+ seconds, keeping shoulders protracted throughout

   • Touch chest to the ground, then reset (eccentric only — no pressing back up)

   • Widen your straddle to shorten the lever if the full straddle press is not yet possible

   • Maintain posterior pelvic tilt and strong core tension during the entire descent

7. 07

   Straddle Planche Press

   • Start in a straddle planche with legs spread wide and fully straight

   • Keep arms straight and locked throughout — do not bend elbows

   • Lower to the floor by shifting backward, maintaining the straddle position

   • Control the descent for 3 seconds with protracted, depressed shoulders

   • Touch chest to the ground, then press back up by driving forward through the shoulders

   • Widen the straddle slightly to reduce lever difficulty if needed

   • Maintain posterior pelvic tilt, hollow body, and full body tension throughout

8. 08

   Negative Planche Press

   • Start in a full planche with legs together and fully extended

   • Keep arms completely straight and locked throughout the descent

   • Lower your body to the floor by shifting backward, maintaining the full planche line

   • Control the descent for 3+ seconds — this is the longest lever, demanding maximal shoulder strength

   • Touch chest to the ground, then reset (eccentric only — no pressing back up)

   • Maintain posterior pelvic tilt and squeeze glutes hard to keep the body perfectly straight

   • Build eccentric control at full lever before attempting the full planche press

9. 09

   Planche Press

   • Start in a full planche with legs together and fully extended — the longest lever

   • Keep arms completely straight and locked throughout — no elbow bend at any point

   • Lower to the floor by shifting backward, maintaining the full planche line

   • Control the descent for 3 seconds with fully protracted, depressed shoulders

   • Touch chest to the ground, then press back up by driving your weight forward through the shoulders

   • Maintain posterior pelvic tilt, maximum glute squeeze, and total body tension

   • This is the ultimate planche press — demands elite straight-arm strength and body control

Common mistakes

• Bending the Elbows
• Hips Sagging / Lower Back Arching
• Insufficient Scapular Protraction
• Uncontrolled Descent / Dropping Too Fast
• Wrist Pain from Insufficient Warm-Up
• Skipping Negative Progressions
• Losing Planche Position During the Press