Planche Readiness & Stage Diagnostic Calculator
Calculate your 0–100% Planche Readiness Score, limiting biomechanical factor, and exact Overcoming Gravity progression stage
The ENIX Planche Readiness Calculator evaluates three biomechanical pillars—Relative Pressing Strength (Weighted Dip % BW), Straight-Arm Protraction Endurance (Planche Lean hold seconds), and Dynamic Anterior Deltoid Torque (Pseudo Planche Push-Up reps)—to compute a 0–100% readiness score and recommend your optimal Overcoming Gravity stage from Planche Lean (L2) to Full Planche (L15).
Interactive Planche Readiness & Stage Calculator
Real-time client-side biomechanics · Zero biometric PII leaves your browser
+53.3 kg
Total Load: 128.3 kg
+48.8 kg
Total Load: 123.8 kg
Balanced Progression Profile — Maintain Prilepin Isometric Volume
Quantitative Readiness & Strength Benchmark Tiers
Straight-arm planche holds are limited by whichever link fails first: anterior deltoid hypertrophy (weighted dip ratio), serratus anterior scapular protraction under straight-arm load (planche lean duration), or dynamic shoulder flexion endurance (pseudo planche push-ups).
| Tier | OG Level | Relative Load / Hold Standard | Unlocked Skill Atlas Node | Biomechanical Guidance |
|---|---|---|---|---|
| Beginner | OG Levels 2–4 | 0–25% BW Dip · 15–20s Planche Lean | Planche Lean & Frog Stand | Focus on wrist dorsiflexion prep, 180° elbow lock, and scapular protraction endurance. |
| Intermediate | OG Levels 5–7 | +35–55% BW Dip · 15s Tuck Planche | Tuck Planche → Advanced Tuck Planche | Sufficient anterior deltoid base to float feet off floor; uncurl lumbar spine into Advanced Tuck. |
| Advanced | OG Levels 8–11 | +65–75% BW Dip · 12s Adv. Tuck Planche | Straddle Planche | High straight-arm biceps tendon tolerance; ready for full hip extension in straddle split. |
| Elite | OG Levels 12–15 | +85%+ BW Dip · 10s Straddle Planche | Full Planche | Elite straight-arm shoulder flexion torque capable of horizontal full-body lever holds. |
Frequently Asked Biomechanical Questions
Why can I dip +70% bodyweight but still struggle with Straddle Planche?
Weighted Dips train bent-arm shoulder flexion with neutral/retracted scapulae, whereas Straddle Planche requires straight-arm elbow lockout and maximal serratus anterior scapular protraction. If your dip score exceeds your Planche Lean score by >25%, prioritize straight-arm Planche Leans and band-assisted Straddle holds.
How many seconds of a Planche stage should I hold before advancing?
Follow the Overcoming Gravity isometric Prilepin table: accumulate 45–60s of total hold volume across 4–6 sets (e.g., 4 sets × 12–15 seconds) before progressing to a harder leverage stage.
Track Planche Readiness Calculator Progress in ENIX
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