Progression to Planche Push-ups: Step 2

Progression to Planche Push-ups: The Frog Stand

Once you feel comfortable doing the pseudo planche push-up, you can move onto the next step, the frog stand. This bodyweight workout puts focus on working out your shoulders, your shoulders are one of the main muscles used during the planche push-up. It’s unlikely your shoulders have gotten anywhere near enough conditioning as they need to be able to do the planche push-up. Not to worry, this bodyweight workout will put your shoulders to work for sure and you’ll be ready in no time. The frog stand is simple, all you need to do is get into the right position, roll over onto your hands, then try and stay in that position. It’s easier to watch so here is a video.

Easy right? While you are working on the frog stand, you should continue to work on the pseudo planche push-up. In order to make it more difficult on yourself though, you should elevate your legs on something, a chair might be too high for when you are first doing this, but a stair step, or even a basketball would be great. If you use a basketball you’d also add in a little more of an ab workout because you’ll be trying to balance on the ball. Once you are able to do the frog stand demonstrated above for one to two minutes, it’s time to move onto the next step, the advanced frog stand. This one is much harder, it may take you a week or a month to get to it, but stay determined, work at it every day, you’ll get it soon enough.

 The main difference between the two is mentioned at the 1:03 mark. Once you feel comfortable holding your position in the advanced frog stand, feel free to try and move your legs and keep balance like they do in the rest of the video. This is a great way to work on balance and muscles, at this point what was just a simple shoulder workout, is not incorporating most of your major muscles. Giving you a much more complete workout. If the advanced frog stand feels too difficult or feels like it’s causing strain on your body, go back to the frog stand and try and add another minute to your current best time.

Once you’ve done that, you’re ready to move onto Progression to Planche Push-ups: Step 3.

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Posted in Calisthenics, Intermediate Calisthenics
4 comments on “Progression to Planche Push-ups: Step 2
  1. ??? says:

    what could be considered “not much trouble” for a frogstand? a minute?

    • Alex says:


      I’ll edit the post to be more specific, but it’s really up to you and what you feel comfortable with. If you can do it for a minute, give the next step a try, if it feels too hard or feels like it’s causing uncomfortable strain on your body, go back a step and try for a minute and a half, or two minutes.

      Hope that helps and thanks for reading and the feedback!


  2. guest says:

    when are you posting the next part of the progression? this has been really helpful so far

    • Alex says:


      Thanks for the feedback, I’ll try and get it out next week. There’s so many things that I want to write about that I’ve just been jumping around at random in my drafts. If you’ve got any other suggestions I’d love to hear them!


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