Straddle Planche Pushups

Explanatory Video(2)

Description

Start in a straddle planche position on the floor or parallettes. Lean your body forward until your center of gravity is over your hands. Keep your arms straight initially, protract your scapula, and engage your core and glutes to keep your legs horizontal in a wide straddle. Lower your chest toward the ground by bending your elbows, keeping them tucked close to your body. Maintain the horizontal body line throughout the movement. Push back up to the starting position with explosive but controlled power, ensuring your hips and feet do not drop.

Difficulty & Category

Advanced
Dynamic

Affected Muscles

Deltoid (Anterior)
Triceps Brachii
Pectoralis Major
Rectus Abdominis
Erector Spinae
Gluteus Maximus
Trapezius (Upper)

Body Areas

Shoulders
Arms
Core
Back
Glutes

Equipment

Parallettes

Similar Exercises

The Advanced Tuck Planche Pushup is a challenging bodyweight exercise that combines the elements of a tuck planche and a pushup. Begin in a tuck planche position with your hands on the ground, arms straight, and knees tucked to your chest. Your body should be parallel to the ground. From this position, lower your body by bending your elbows while maintaining the tuck position, then push back up to the starting position. This exercise requires significant upper body and core strength, as well as balance and control.
Dynamic
Intermediate
The handstand to planche eccentric is a high-level transition that builds extreme shoulder strength. Start in a stable handstand. Gradually shift your weight forward by leaning your shoulders past your wrists while simultaneously lowering your legs. The key is to keep your arms completely locked out and your elbows straight. Maintain a hollow body or straight line position with your core fully engaged. Control the descent as slowly as possible until you reach a horizontal planche position. Ensure your scapulae remain protracted (pushed apart) throughout the movement.
Dynamic
Advanced
Skill
The Planche Lean is an exercise that helps build strength and balance, primarily targeting the shoulders, chest, and core. To perform this exercise, start in a push-up position with your hands placed shoulder-width apart. Lean your body forward, shifting your weight onto your hands while keeping your arms straight. Your shoulders should move past your wrists, and your body should form a straight line from head to heels. Hold this position, engaging your core and maintaining balance. The further you lean, the more challenging the exercise becomes. It's important to keep your elbows locked and avoid sagging your hips.
Isometric
Intermediate
The Advanced Tuck Planche is a challenging exercise that targets the upper body and core. Begin by positioning yourself in a tuck planche position, with your hands on the ground and knees tucked into your chest. Your arms should be straight, and your body should be parallel to the ground. Engage your core and maintain a straight line from your shoulders to your wrists. Hold this position, focusing on balance and control. This exercise requires significant upper body strength and core stability.
Isometric
Intermediate

Regressions

The Straddle Planche is an advanced bodyweight exercise that requires significant strength and balance. Begin by placing your hands shoulder-width apart on the ground. Lean forward, keeping your arms straight and locked, and lift your legs off the ground, spreading them wide apart in a straddle position. Your body should be parallel to the ground, supported only by your hands. Engage your core and maintain a straight line from your head to your toes. Hold the position for as long as possible, focusing on balance and control.
Isometric
Advanced