Planche Raise Progressions

Progressions

1. 01

   Pseudo Planche Press

   • Start in a pseudo planche lean position with hands by your hips, arms straight

   • Lean forward aggressively, shifting your weight past your wrists

   • Keep arms straight and locked — do not bend elbows

   • Press through the shoulders and lean until your toes briefly lift off the ground

   • Lower back with control by shifting weight backward

   • Maintain protracted shoulders and rounded upper back throughout

   • This drill builds the forward lean and shoulder loading needed for true planche raises

2. 02

   Elevated Pseudo Planche Press

   • Start in a push-up position with feet elevated on a box or step

   • Position hands slightly forward of shoulders, arms locked straight

   • Lean forward, shifting weight aggressively onto your hands

   • Press through the shoulders until your hips rise and body approaches horizontal

   • Lower back down with control, keeping arms straight throughout

   • Maintain protracted shoulders and rounded upper back

   • The elevation increases forward lean demand — a key bridge to the tuck planche raise

3. 03

   SL Elevated Pseudo Planche Press

   • Start in a push-up position with one foot elevated on a box, the other leg extended behind you

   • Position hands slightly forward of shoulders, arms locked straight

   • Lean forward, shifting weight onto your hands — one leg makes balance harder

   • Press through the shoulders until your hips rise and body approaches horizontal

   • Lower back down with control, maintaining straight arms throughout

   • Alternate legs between sets for balanced development

   • The single-leg position increases core and balance demand, closer to the actual planche raise

4. 04

   Tuck Planche Raise

   • Start lying flat on the floor with hands by your hips, arms straight

   • Tuck knees tightly to chest and shift your weight forward through the shoulders

   • Press through straight arms to raise your body from the floor to a tuck planche

   • Keep arms locked — the raise happens through shoulder angle changes, not elbow bending

   • Control the descent back to the floor over 3 seconds

   • Maintain protracted shoulders and posterior pelvic tilt throughout

   • This is the first true planche raise — the shortest lever for learning the full raise pattern

5. 05

   Adv. Tuck Planche Raise

   • Start lying flat on the floor with hands by your hips, arms straight

   • Tuck knees toward chest with hips more extended than basic tuck

   • Shift weight forward and press through straight arms to raise to advanced tuck planche

   • Keep arms locked throughout — do not bend elbows during the raise

   • Control the descent over 3 seconds, maintaining the advanced tuck position

   • Maintain protracted shoulders and strong posterior pelvic tilt

   • Longer lever than basic tuck — demands significantly more shoulder pressing strength

Common mistakes

• Bending the Elbows During the Raise
• Not Leaning Forward Enough
• Hips Sagging / Lower Back Arching
• Dropping to the Floor Instead of Lowering
• Wrist Pain from Insufficient Warm-Up
• Skipping Pseudo Planche Progressions