How to Learn the Planche in 30 Days (A Realistic Guide)

The planche is the ultimate test of straight-arm strength. It requires immense anterior deltoid strength, straight-arm conditioning, and core stability.

The Prerequisites Before attempting any advanced planche progressions, you must master the following: 1. Perfect Form Push-ups (3x15) 2. Pseudo Planche Push-ups (3x8) - Lean forward so your hands are at your hips. 3. Planche Leans (3x30s) - The bread and butter of straight arm strength.

The 30-Day Routine Contrary to popular belief, you cannot just "try" to planche every day. Tendon conditioning takes 10x longer than muscle conditioning.

Mondays & Thursdays: (Intensity Days)
- Planche Leans: 4 sets to maximum safe hold
- Tuck Planche Holds: 3 sets
- Pseudo Planche Pushups: 3 sets of 8

Tuesdays & Fridays: (Accessory Days)
- Handstand holds against the wall
- Hollow body holds
- Weighted dips

Use the Flowzy OS to track your muscle fatigue for the Anterior Deltoids to ensure you aren't over-training.

The Prerequisites Before attempting any advanced planche progressions, you must master the following: 1. **Perfect Form Push-ups (3x15)** 2. **Pseudo Planche Push-ups (3x8)** - Lean forward so your hands are at your hips. 3. **Planche Leans (3x30s)** - The bread and butter of straight arm strength.

The 30-Day Routine Contrary to popular belief, you cannot just "try" to planche every day. Tendon conditioning takes 10x longer than muscle conditioning.

Ready to master your movement?

The Prerequisites Before attempting any advanced planche progressions, you must master the following: 1. Perfect Form Push-ups (3x15) 2. Pseudo Planche Push-ups (3x8) - Lean forward so your hands are at your hips. 3. Planche Leans (3x30s) - The bread and butter of straight arm strength.