Straddle Planche

Straight, split legs held horizontal. An elite level: most people take years to get there.

• Isolation
• Bodyweight
• Advanced

How to do it

• Legs straight and open
• Body horizontal from shoulders to feet
• Shoulders well in front of the hands

Sets, reps and tempo

Ranges: 3–6 sets of 2–8 s

Tempo: Enter the position under control, hold with constant tension, and come out before your form breaks

Common mistakes

• Arching the lower back
• Bending the elbows to compensate

Muscles worked

Primary

• Anterior deltoid

Secondary

• Chest
• Triceps
• Core / abs

Alternatives

• Advanced Tuck Planche
• Pseudo Planche Push-Up