The straddle planche is an advanced bodyweight exercise that targets the abs while also engaging the shoulders, tricep, and chest. It requires significant core strength, balance, and coordination to hold the body parallel to the ground with only the hands supporting the weight.
Also Works
ShouldersTricepsChest
How to Perform
1
Start in a pushup position with your hands shoulder-width apart and your feet spread wide apart.
2
Engage your core and slowly shift your weight forward, bringing your shoulders over your hands.
3
Bend your elbows and lower your body towards the ground, keeping your elbows close to your sides.
4
Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Spread your legs as wide as possible to shorten the lever arm and make the hold more manageable.
•Lean your shoulders well past your fingertips and protract your shoulder blades hard to find the balance point.
•Point your fingers outward or backward to reduce wrist strain and improve your ability to lean forward.
Common Mistakes
•Not leaning forward enough, which makes it impossible to find the balance point and overloads the shoulders.
•Bending the arms, which turns it into a planche lean Pushup rather than a true planche hold.
•Neglecting wrist conditioning, leading to chronic wrist pain from the extreme extension angle.