Straddle Planche
An advanced palm-supported horizontal hold with straight arms and straight legs spread apart. The straddle changes the body's leverage compared with the legs-together planche while retaining unsupported shoulder and trunk control.
- Body part
- Shoulders: all exercises
- Movement
- Push: all exercisesalsoCore: all exercisesalsoBalance
- Equipment
- Bodyweight: all exercises
What it trains
- Chest Lower, Primary, 85%
- Chest Upper, Primary, 85%
- Chest Middle, Primary, 85%
- Biceps Long Head, Primary, 85%
- Biceps Short Head, Primary, 85%
- Front Deltoid, Primary, 85%
How to perform
From the demonstrated tuck support, keep both palms planted and the elbows extended.
Shift the shoulders forward as you extend and separate the legs behind you.
Hold the torso and pelvis near horizontal, maintaining straight knees and a controlled straddle.
Bring the legs back into the tuck once under control before the support deteriorates.
Tips
Use a straddle width you can hold without forcing the hips.
Keep both sides of the pelvis level and the legs similarly positioned.
Maintain scapular support and breathing throughout the stable hold.
Common mistakes
Forcing a wider straddle than the hips can control.
Bending the elbows, twisting the pelvis or lifting one leg higher than the other.
Replacing the horizontal hold with repeated leg spreading or uncontrolled drops.
Related exercises
Variations · 1
Full Planche
Same straight-arm palm-supported horizontal hold, with the straight legs brought together instead of spread.
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