# Planche Readiness & Stage Diagnostic Calculator

> 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).

- Canonical URL: https://enixfit.com/calculators/planche-readiness-calculator
- Formula: 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).

## Benchmark Tiers
| Tier | Benchmark | OG Level Equivalent | Unlocked Skill Node | Notes |
| :--- | :--- | :--- | :--- | :--- |
| Beginner | 0–25% BW Dip · 15–20s Planche Lean | OG Levels 2–4 | Planche Lean & Frog Stand | Focus on wrist dorsiflexion prep, 180° elbow lock, and scapular protraction endurance. |
| Intermediate | +35–55% BW Dip · 15s Tuck Planche | OG Levels 5–7 | Tuck Planche → Advanced Tuck Planche | Sufficient anterior deltoid base to float feet off floor; uncurl lumbar spine into Advanced Tuck. |
| Advanced | +65–75% BW Dip · 12s Adv. Tuck Planche | OG Levels 8–11 | Straddle Planche | High straight-arm biceps tendon tolerance; ready for full hip extension in straddle split. |
| Elite | +85%+ BW Dip · 10s Straddle Planche | OG Levels 12–15 | Full Planche | Elite straight-arm shoulder flexion torque capable of horizontal full-body lever holds. |

## FAQs
### 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.