Progress from Level 2 to Level 3: shoulders 10cm past wrists, toes very light on the ground. Level 4: maximum lean, toes barely touching. At this point, your hands should be roughly under your hips. Hold 4×20s for Level 4 before moving to tuck planche. Keep elbows locked, protraction strong, and body in a straight line. If you lose protraction or bend elbows, reduce the lean. Prerequisite: Planche Lean Level 1-2 mastered.

Planche Lean (Level 3-4)

Bodyweight Exercise Collection

Planche Push-Up
The planche push-up is a straight-arm pressing movement where the body is held parallel to the floor while pushing.
Elite Pseudo Planche Push-Up Archer Push-Up Planche Lean (Level 3-4)Push None (Bodyweight Only)Parallettes Anterior Deltoids Shoulders Chest / Pectorals Serratus Anterior Core Lats (Latissimus Dorsi)Forearms Full Body Tension
Tuck Planche
The Tuck Planche is the first planche progression where no body parts rest on the arms—a true test of shoulder protraction and straight-arm strength.
Advanced Planche Lean (Level 3-4)Push Skill Parallettes Anterior Deltoids Chest / Pectorals Serratus Anterior Core Biceps Tendons

Frog StandTuck Planche

Planche Lean (Level 3-4)

Bodyweight Exercise Collection

Planche Push-Up

Tuck Planche