Hold your body parallel to the ground with legs spread in a straddle while supporting yourself on your hands; the position primarily loads the shoulders. Maintain a rigid torso as you balance in the hold.
How to do the Straddle Planche#
- Place your hands on the floor shoulder-width or slightly wider and spread your fingers for stability.
- Lean your weight forward over your hands and actively press through the shoulders to create upward force.
- Lift your legs off the ground and open them into a wide straddle while keeping your body as straight and horizontal as possible.
- Keep your arms straight and your shoulders protracted, breathe steadily, and hold the position for the desired time.
- To finish, slowly lower your feet back to the ground while controlling the descent.
Muscles worked#
- Primary: Front delts (Anterior Deltoid), Chest (Pectoralis Major), Abs (Rectus Abdominis)
- Secondary: Triceps (Triceps Brachii), Upper back (Rhomboids & Middle Trapezius), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Glutes (Gluteus Maximus)
Common mistakes#
- Bending the elbows instead of keeping the arms straight.
- Letting the hips sag or lose a horizontal line.
- Shrugging the shoulders instead of protracting and pressing down.
