Your anterior delts are the primary movers in overhead presses, push-ups, and planche work. They work with your chest to drive pressing movements. Strong anterior delts are essential for pike push-ups, handstand push-ups, and planche progressions. Train them with overhead pressing, pike push-ups, and planche leans. Balanced delt development is critical—don't neglect medial and posterior heads to avoid shoulder imbalances.
Bodyweight Exercise Collection
Planche Lean (Level 1-2)
The Planche Lean builds the straight-arm pushing strength and scapular control required for all planche progressions.
Planche Push-Up
The planche push-up is a straight-arm pressing movement where the body is held parallel to the floor while pushing.
Planche Lean (Level 3-4)
Advanced Planche Lean levels increase the forward lean, reducing foot support and preparing the shoulders for full planche loading.
Full Planche Hold
The Full Planche Hold is one of the most demanding skills in calisthenics—body completely straight and parallel to the ground, legs together, supported only by the hands.
Half Lay Planche
The Half Lay Planche bridges straddle and full planche by keeping legs together at a reduced lever arm.
Straddle Planche
The Straddle Planche dramatically increases the lever arm by extending the legs to the sides, requiring greater strength and hip mobility.
Advanced Tuck Planche
The Advanced Tuck Planche increases the lever arm by flattening the back, preparing the body for straddle and full planche positions.
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.