TABLE OF CONTENTS:

0. A BRIEF INTRODUCTION..............................................2
1. MY STORY WITH PLANCHE.........................................3
2. HOW TO GET STARTED...............................................4
2.1 building up to handstand pushups.............................4
3. PLANCHE PRACTICE....................................................9
3.1 advanced tuck planche..............................................9
3.2 what is protraction & why is it important?................10
3.3 Why not tuck planche?............................................11
3.4 planche leans..........................................................12
3.5 more HSPUs............................................................13
3.6 dumbbell accessories..............................................13
4. STRADDLE PLANCHE.................................................14
4.1 flexibility...................................................................16
5. FULL PLANCHE............................................................17
6. WRIST PREPARATION................................................19

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0. A BRIEF INTRODUCTION
The planche is a remarkable and challenging bodyweight exercise that showcases
an individual’s immense upper body strength, balance, and control. It is a gymnas-
tic maneuver where the body is held parallel to the ground, supported solely by the
hands.

The finest aspect of this skill is that you truly don’t require anything special to train
it—no equipment whatsoever, only the necessary knowledge that I’m about to impart
to you.

You can perform all of these exercises on the floor instead of using parallettes, and
use chairs in place of dip bars. Dumbbells and weights are not necessary in the least;
everything can be gradually intensified using the various methods that I’m going to
discuss. Resistance bands can be helpful, but even they are not a critical part of the
planche journey. Equipment is not needed.

That being said, I’m truly excited about creating this E-Book because the planche
has been a significant passion of mine for over 5 years. I’ve invested so much time
in developing this skill that had I dedicated even half of that time to my studies, I
might have excelled in the best school in my country.

I’ve devoted more than 20 hours to meticulously crafting this guide. For those who
purchase it, I’m also offering my full-time support on WhatsApp for free. You can
reach out to me with any questions you have about your planche journey. Just send
me a direct message on my Instagram (I’ve provided it at the end of this E-Book)),
and I’ll share my number with you so we can connect.

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1. MY STORY WITH PLANCHE
My planche journey began in June 2018 when my brother showed me a video of some
random guy doing this weird “no legs” pushup position. I found it extremely impres-
sive, and I thought something like that was impossible by all means. It seemed like an
unknown level of strength that is beyond regular people’s understanding. So I became
obsessed with learning it. I don’t think there are many things I’ve wanted in my life
more than learning how to unlock this superhuman ability. Something clicked; I knew
I wanted this. I knew that it was hard, and just the thought of being able to hold it filled
me with joy and purpose.

So I started practicing every day without a plan or knowledge. I just trained until fail-
ure because of the “no pain, no gain” mentality. I quickly found out that the foundation
is the most important, so I spent the majority of my time building up my base without
working on the actual planche progressions. All I did was pike pushups and planche
leans, and within the first 2-3 months, I had already unlocked my first straddle planche.

I hardly worked on the planche itself. There were no deliberate progressions; instead,
I diligently focused on strengthening my shoulders through handstand push-ups and
pike push-ups until I couldn’t feel them anymore, every single day.

All of my friends who aimed to achieve the planche eventually gave up. But why? Was
it due to the difficulty? The slow progress? No, it was simply because they focused on
the wrong things.

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2. HOW TO GET STARTED
I suppose there will be some people reading this who are just starting out on their
planche journey. The first thing you have to keep in mind is which muscles are used in
the planche and more importantly, whether they are strong enough.

To save you time, the most important muscle in the planche is the anterior deltoid.
Your ability to hold a planche will greatly depend on the strength of your anterior del-
toids.

With that being said, you will need an exercise that targets your anterior deltoids.
Pushups and dips are great pushing exercises, but neither of the two puts as much
pressure on the shoulders as handstand pushups.

2.1 BUILDING UP TO HANDSTAND PUSHUPS

Your initial goal is to progress towards wall-assisted or freestanding handstand push-

ups. If you are starting from scratch, your primary focus should be on regular floor
pushups and dips. I recommend that you are capable of performing at least 20 dips
before embarking on your handstand pushup journey. Having said that, I will also pro-
vide an explanation on how to increase the number of repetitions for your dips.

Full range of motion is essential. Ensure that

your shoulders are below your elbows in the
bottom position and that your elbows are fully
locked out in the upper position. As you as-
cend, attempt to lean slightly forward.

GREASING THE GROOVE

“Greasing the groove” is a training method in which you perform submaximal sets
throughout the day. First, determine your maximum number of pushups or dips. Then,
take 40-50% of that number (for example, if your max is 20, do sets of 8-10).

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Perform at least 5-15 sets throughout the day, with a minimum rest of 30 minutes be-
tween sets. However, you can also opt for a 3-hour rest if it suits you better. Repeat
this routine daily, and after a few weeks, take a 2-day break before testing your MAX
again. This method is an excellent way to increase repetitions for light exercises like
pushups, pullups, or even dips if you’re at an advanced level. This style of training is
unlikely to exhaust your CNS (central nervous system).

The first progression is the pike pushup, but if you can already perform a handful of
dips, you can skip this step.

These pushups are performed in a mod-

ified position resembling an inverted "V"
shape, with the hips raised high and the
body forming an angle relative to the
ground. The exercise not only engages the
shoulders but also activates the triceps,
upper chest, and core muscles, making it
an effective compound movement.

The second progression is the elevated pike pushup. This is a progression you should
definitely not skip, as it is an excellent shoulder builder. Begin with elevated pike push-
ups on the floor.

Elevated pike pushups involve placing

your feet on an elevated surface, such
as a bench or a step, while your hands
remain on the ground. This modification
intensifies the exercise by increasing the
angle between your body and the ground.
As a result, it places a greater emphasis
on the shoulders.

Once you’re comfortable with that, incorporate the element of depth and continue
performing them in that manner. Aim to achieve a depth where your neck is aligned
with your wrists

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The progressions are as follows:

1. Pushups
2. Dips
3. Pike pushups
4. Elevated pike pushups
5. Deep elevated pike pushups (essential)
6. Wall-assisted handstand pushups (chest to wall)
7. Deep wall-assisted handstand pushups (chest to wall)

There isn’t a specific number of repetitions required to progress to the next stage.
However, your aim is to work up to achieving at least 5 deep wall-assisted handstand
pushups.

The most effective approach is to become proficient in deep elevated pike pushups
first. Build up to 20-30 reps (which won’t take too long) before attempting actual hand-
stand pushups. By following this method, I was able to significantly increase my hand-
stand pushup repetitions within a matter of weeks.

Handstand Pushup Considerations:

When working towards achieving a minimum of 5 deep handstand pushups (HSPUs),

it's important to remember that smoother progress can be achieved by increasing the
number of HSPUs you can perform.

Here are some key points to keep in mind:

Balance Handstand pushups can be performed freestanding or with wall assistance.

Balance:
While it is advisable to use wall assistance, as it allows you to focus solely on force
output without worrying about balance and falling.

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Direction Another factor to consider is the direction you face while doing wall-assisted
Direction:
HSPUs. Avoid having your back turned to the wall, as this might enable you to perform
more reps but won't provide as much stimulation to your anterior delts.

back to wall: chest to wall:

1. easier variation 1. harder variation

2. slightly less em- 2. more emphasis on
phasis on the anteri- anterior delts
or delts and more on 3. able to lean for-
the triceps ward
4.unable to lean for- 4. recommendable
ward

Grip Width: The width of your grip determines the range of motion. A closer grip in-
creases the range of motion, generally making the exercise more challenging. In this
case, a narrower grip enhances your range of motion and lets you lean further for-
ward, increasing deltoid pressure.

Wider grip shortens a narrow grip en-

the range of mo- hances the range of
tion, making the ex- motion and allows
ercise easier. you to lean more
forward, making the
exercise better.

Frequency: Anterior delts are relatively small muscles and can recover quickly. I rec-
ommend training handstand and pike pushups 3-5 times a week based on your per-
sonal feel. For example, a schedule of Monday, Wednesday, and Friday could work
well.

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Depth: Performing handstand pushups on the ground is easier compared to using
parallets or any surface that allows your head to go below your wrist level. Consider
how you perform military (overhead) presses at the gym, where the bar nearly touches
the chest with each rep. Now, imagine if the bar only reached your head—likely not the
most effective exercise.

good better even better

The ideal form of a handstand pushup involves:

1. Performing them on parallets

2. Lowering yourself as much as possible (nose to the ground)
3. Using a shoulder-width or slightly wider grip
4. Utilizing wall assistance (chest to the wall)

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2

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3. PLANCHE PRACTICE
Once you’ve successfully conquered handstand pushups, you should start practicing
the actual movement of the planche. If you’ve built your base correctly, you should
already be able to do the advanced tuck planche. So, you can skip the tuck variation
altogether.

With that being said, you should focus on 2-3 accessory exercises for the planche.
Remember: keep it simple and use the most basic progressions because they are the
best for a reason.

Those 3 exercises should be:

1. Advanced tuck planche holds

2. Elevated planche lean holds
3. Deep HSPU or dumbbell planche raises & Zanetti flies

3.1 Advanced Tuck Planche

The advanced tuck planche is the second stage of planche progressions. It’s a de-
manding exercise, which is precisely why you need it. Although it’s inferior to the
straddle variation, it will help you get there. The advanced tuck planche provides suf-
ficient load and leverage, making it an important and beneficial exercise.

The advanced tuck planche targets the shoulders, core, and hip flexors. The intense
engagement of these muscle groups translates into increased strength that will prove
invaluable in straddle variation.

Key points:

1. Your arms must be fully locked out and extended.

2. Your scapula (shoulder blades) should be at least slightly protracted.
3. Your legs must be set at a 90-degree angle compared to your body.

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 2
3

3.2 What is protraction & why is it important?

Scapula protraction refers to the forward movement of the shoulder blade away from
1
the spine and toward the anterior (front) part of the ribcage. This movement is achieved
by the action of various muscles, most notably the serratus anterior muscle.

WITH PROTRACTION WITHOUT PROTRACTION

SERRATUS ANTERIOR MUSCLE

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why is protraction important?

You will see many athletes doing planches without protraction. Those are still
planches, but at the same time, they aren’t ideal. The planche is a movement where
scapular protraction is the best solution for proper muscle engagement. Scapular
retraction in a lot of cases leads to injury and it’s not very optimal. You should aim to
do all your planche exercises with at least slight protraction in your shoulder blades.

Scapula pushups are a great exercise for improving scapular protraction if it’s
lacking. The entire movement is focused on your scapula; aim to keep every-
thing else as stable as possible.

3.3 Why Not Tuck Planche?

The tuck planche is significantly different from any other planche progression. The
leverage in the tuck planche is too short to be considered a good planche exercise.
As I already mentioned, you don’t need it if your shoulders and tendons are already
strong enough.

leverage in the tuck planche position.

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 3.4 Planche Leans

Planche leans are my all-time favorite planche accessory. Leans position you exactly
in the planche position, allowing you to feel the weight of the world on your shoulders.
You can adjust how far you lean, although I don’t recommend leaning more or less
than your hip level (center of mass). Place your feet on an elevated surface, protract
your scapula, and lean forward until your hands become parallel with your hips. Re-
cord yourself to check if your body is straight.

The ideal form is one where you:

1. Keep your arms straight.

2. Keep your legs straight.
3. Lean until hip level.
4. Protract your scapula.
5. Keep your body parallel to the ground.
6. Activate a good posterior pelvic tilt.
7. Balance on your pointed toes (makes the exercise more effective)

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5

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The hold duration should vary anywhere from 10 to 15 seconds

What is posterior pelvic tilt? (PPT).

Your pelvis, that bony area between your hips, can tilt in different directions. Posterior
pelvic tilt happens when the top of your pelvis tilts backward, causing your lower back
to flatten and your butt to tuck under slightly. Think of it as your hips moving away from
the front of your body.

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 PPT examples

3.5 More HSPUs

I recommend that you continue practicing handstand push-ups (HSPUs) in a hyper-

trophic fashion, focusing on muscle growth.

You have the option to perform either HSPUs or elevated pike push-ups (PPUs), but
aim to stay within the rep range of 10-15 reps until failure.

3.6 Dumbbell accessories

Dumbbell exercises like DB planche presses or DB Zanetti flies are feasible when you
have access to weights, which is logical.

These exercises function primarily as accessories. However, don’t be concerned if

you lack the privilege of performing them, as they are not essential. Despite this, they
effectively replicate the movement. Dumbbell exercises isolate the arms entirely, ren-
dering them less suitable for heavy loads.

Choose a weight that allows you to complete more than 3 reps but fewer than 12. Aim
to stay in the 5-8 rep range, but once again, ensure that you don’t go too heavy with
these exercises.

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 Scapular
protraction

Core tight,
minimize
Posterior Pelvic arching
Tilt

DB maltese flies - transitioning from the Mal-

tese position to the planche position with an
isometric pause between each transition.
DB planche press - full range of mo-
tion, moving from the bottom position
until your hands are overhead.

An example of a good training program at this point would be:

Exercise 1: sets of 4” advaned tuck planche holds (1.5’ rest)

*as many sets as you can with 1.5’ rest, track number of sets every session
Exercise 2: 4 sets of 12” elevated perfect planche lean (1.5’ rest)
Exercise 3: 2 sets of 15 elevated pike pushups (close to failure)
(OPTIONAL) Exercise 4: 2 sets of 8 DB planche press (relatively light weight)
*Repeat 3 times per week

4. STRADDLE PLANCHE
The straddle planche is the initial progression in the planche series that is recognized
as an actual element. Every gymnast goes through this stage and employs it to master
the “straight body planche” (full) position.

By following the approach I mentioned in the previous chapter, achieving the straddle
planche is attainable relatively quickly. You can aim to attempt the straddle planche
every two weeks or when you’re feeling particularly strong during a session. Once
you’re able to hold the straddle planche for around 2 seconds, you can begin incor-
porating straddle planche practice using a light resistance band (-5 to -8kg) for assis-
tance.

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 Yes you heard that right. You should NOT train any skill with a band if you cannot do
that skill already. In worst case scenario you’re very close to the skill and you train it
with a light band. Keep in mind to never use heavy bands for skills unless it’s for warm-
up purposes.

Incorporating heavier bands into calisthenics is akin to having a gym spotter assist
with weights that are noticeably beyond your current capacity. Take a moment to
reflect: would you truly enhance your strength by benching 100kg (220lbs) with a
spotter who lifts a third of the load, enabling you to complete the repetition? This ap-
proach doesn’t align with the path to building genuine strength.

Even as you approach the straddle planche, continue practicing elevated planche
leans and advanced tuck planche holds. However, it's advisable to introduce addi-
tional weight at this stage.

The most effective method for adding weight to elevated leans is to have someone
place a weight plate on your lower back. The weight shouldn’t be overly heavy; the
goal is to create the illusion for your brain that you can manage a greater load than
your bodyweight.

10kg
(22lbs)

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 The ideal way to add weight to advanced tuck planche holds is by using ankle weights
on your feet. If ankle weights are unavailable, you can utilize a weighted vest or a
backpack with weights inside.

2kg
4.4lbs

At this point your planche workout might look something like this:

Exercise 1: sets of 3” planche hold with a light band (1.5’ rest)

*as many sets as you can with 1.5’ rest, track number of sets
Exercise 2: 3 sets of 5” ankleweighted adv. tuck planche hold (2kg)
Exercise 3: 3 sets of 10” weighted elevated planche lean hold (5kg)
Exercise 4: 2 sets of 5 wall assisted deep handstand pushups
*Repeat 3x a week

*Remember that the number of reps should be based on your current ability. You can
always make adjustments accordingly.

4.1 FLEXIBILITY

The straddle planche incorporates an element of flexibility as well. Without adequate

hip and hamstring flexibility, individuals won’t be able to maintain straight and aligned
legs with their body. Here are some excellent stretches to include in your routine after
your practice sessions:
Maintain straight knees and
aim to touch the floor with your
fingertips. If possible, endeav-
or to reach your knees with
your head. This stretching
technique will significantly en-
hance your pike flexibility.

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 Extend your legs as far apart as your flex-
ibility allows and lean forward with your
upper body. This stretch is referred to as
the middle split and it will greatly facilitate
your straddle planche, as increased leg
spreading will enable you to reduce your
leverage during the planche itself.

Sit on the floor and extend your legs

as wide as your flexibility permits.
Lean your upper body forward as far
as possible and maintain that posi-
tion by holding the stretch.

5. FULL PLANCHE
Transitioning from a straddle to a full planche can be challenging because the differ-
ence can feel quite significant. I personally struggled for a considerable time before
achieving a solid full planche following my first straddle planche hold. Remember
that reaching a straddle planche is already a significant accomplishment. Just a little
more effort is needed to reach the next level.

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 A common mistake many people make is rushing toward the full planche without
fully grasping the "feeling" of the straddle planche. Impatience can hinder progress
significantly.

The pathway from straddle to full planche is straightforward: Master the straddle
planche. How long will this take? It won't be too lengthy if you follow this approach:

Step 0: Determine your current straddle planche hold duration (e.g., 2 seconds).
Step 1: Assess your straddle planche hold duration with the assistance of a light re-
sistance band (e.g., 6 seconds).
Step 2: Perform sets with a light resistance band at half the duration of your maxi-
mum hold, with 1.5 to 2 minutes of rest between sets (e.g., sets of 3 seconds with
1.5 minutes of rest).
Step 3: Continue these sets three times per week, and every Monday, evaluate your
maximum hold while using the resistance band.

Remember, progressing from straddle to full planche requires consistent effort and
practice. It's important to be patient and methodical in your approach.

The primary exercise you’ll be focusing on is performing the banded straddle planche
hold at half your maximum duration, with the assistance of a light resistance band.
Aim to complete as many sets as possible, with rest periods of 1.5 to 2 minutes be-
tween sets.

Engage in this routine 2-3 times per week, preferably on Monday, Wednesday, and
Friday.

Evaluate your maximum hold again every Monday

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Once you attain a banded straddle planche hold of 15-18 seconds, you can remove
the resistance band.

At this point, you should be capable of holding a straddle planche for around 7-10 sec-
onds, which means you’re likely very close to achieving the full planche.

If the full planche still eludes you, I recommend employing a similar strategy with
banded full planche. If, for instance, you can maintain a light banded full planche for 6
seconds, work on half-max sets until failure, with 1.5 to 2 minutes of rest in between.
Gradually increase the hold duration until you feel prepared to attempt the bodyweight
full planche.

During this period, continue practicing your planche leans and handstand pushups,
but be cautious not to overexert yourself. The volume of accessory work should be
adjusted based on the frequency of your training. If you’re training the planche twice
a week, feel free to incorporate more accessory exercises. However, if you’re training
three times a week, it might be wise to focus primarily on the main exercise and re-
duce the accessory work.

6. WRIST PREPARATION
I thought it might be a good idea to incorporate a few wrist, forearm, and tendon
exercises that personally aided me significantly on my journey towards achieving the
planche. If you happen to experience substantial wrist pain during planche training,
this section of the guide is intentionally made for your needs.

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 Finger press:
This exercise is quite demanding. Aim
for relatively high repetitions (15-20), but
adjust the intensity to your comfort level by
modifying the position of your knees. This
exercise will effectively strengthen your
forearms.

Supinated wrist curls:

This exercise targets forearm and wrist
strength. Focus on isolating the movement
to your wrists while keeping your arms and
forearms stationary. Aim for 15-25 repeti-
tions.

Pronated wrist curls:

This exercise is designed to enhance
forearm and wrist strength. Concentrate
on isolating the movement to your wrists,
maintaining stillness in your arms and fore-
arms. Aim for 15-25 repetitions.

bicep tendon preparation:

this is probably the best exercise to prepare
your bicep tendon for planche & maltese etc.
apply pressure on your straight arm with the
band of your choice and complete 20 reps

Wrist stretches facing backward & forward:

While these wrist stretches might be quite
common, they should never be skipped.
Both are essential as they enhance flexibil-
ity and minimize the risk of injury, which is
particularly beneficial for the planche. Aim
to hold each stretch for 15-20 seconds.

Bicep stretch:
This stretch is both highly rewarding and
possibly the most intense. After maintain-
ing this position, you’ll experience immedi-
ate relief. Grasp the bar or the edge of the
wall with your thumbs facing downward,
then rotate your biceps upward and push
outward with your shoulder. Hold for 20”

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Thank you for taking the time to read through this comprehensive guide. Should you
have any additional questions or uncertainties, please don’t hesitate to reach out to
me via Instagram or email. Your curiosity and engagement are greatly appreciated.

sasa_venos saša venos sasathanos_gmail.com

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