Straddle Planche
Straddle planche — horizontal arms-straight hold with legs spread wide, the bridge between half-lay and full planche.
Level: Elite
Primary: Shoulder
Secondary: Abs Chest Triceps
Movement: Isolation
Type: Functional Fitness (Obstacle & Hybrid) ISO Strength (Weight Lifting)
Equipment: Body Weight
Sports: Gymnastics
Target muscles
The deltoids carry the lever load. The serratus anterior holds the scapulae protracted. The triceps lock out. The chest contributes through horizontal adduction. The trunk and hip flexors hold the body in line. The wide-leg position halves the lever versus the full planche.
How to perform
Setup
Hold a planche with arms straight and shoulders forward of the hands. Legs spread wide to the sides for shorter lever.
Execution
Hold for time. Hips, back, and legs should all be parallel to the floor. Toes pointed. Brace the core hard to keep the legs from sagging.
Common mistakes
- Hips dropping.
- Shoulders drifting back.
- Bent elbows.
- Skipping rungs from half-lay.
- Practicing without warmup.
Progressions and regressions
Regress through the planche progression. To progress, work toward full planche.
Programming notes
Skill work. 3-5 sets of 3-5 second holds, twice a week.
