Straddle Planche

Straddle Planche Exercise Description

The straddle planche is an advanced straight‑arm isometric hold where the entire body is suspended parallel to the floor on the hands. It heavily loads the shoulder complex—especially the anterior deltoids, triceps, and scapular stabilizers (serratus anterior and trapezius)—while the core maintains a rigid “hollow” position. Widening the legs into a straddle reduces leverage on the hips and low back, allowing a flatter body line with the hips level to the shoulders. Safe execution relies on strong scapular protraction and depression, locked but controlled elbows, and a forward shoulder lean to place the center of mass over the hands. Expect significant wrist extension demands; consistent hand placement and body tension are essential for stability and control.

Muscle Groups: Back, Chest, Delts, Shoulders, Traps, Triceps
Target Muscles: Deltoid - Anterior, Serratus Anterior, Trapezius - Lower Fibers, Triceps Brachii - Lateral Head
Assisting Muscles: Pectoralis Major - Clavicular Head
Stabilizing Muscles: External Obliques, Flexor Carpi Radialis, Gluteus Maximus, Rectus Abdominis, Transversus Abdominis
Body Area: Upper Body
Body Parts: Arms, Back, Chest, Mid Back, Shoulders, Upper Arms
Body Surface: Back, Front, Side
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Stretching
Functional Grouping: Elbow Extensors, Scapular Depressors, Scapular Protractors, Scapular Upward Rotators, Shoulder Flexors
Joint Involvement: Multi-joint
Muscle Location: Front Shoulder, Lower Traps, Outer Tricep, Rib Cage Muscle
Movement Direction: Other
Muscle Position: Anterior, Lateral, Posterior
Gender: Male

How To Do The Straddle Planche Exercise

‘- Place hands on the floor shoulder‑width apart, fingers spread, middle fingers pointing forward. Set wrists under or slightly outside the shoulders.
– Screw hands into the floor to create external rotation torque; rotate elbow creases generally forward. Keep elbows straight without collapsing.
– Protract and depress the shoulder blades (push the floor away while keeping shoulders down).
– Set a hollow body: ribs down, slight posterior pelvic tilt, glutes lightly engaged, neutral neck with eyes on the floor slightly ahead of the hands.
– Lean the shoulders forward over the wrists while keeping arms straight and scapulae protracted.
– Lift both feet by continuing the forward lean; open the legs wide into a straddle with knees locked and toes pointed.
– Keep hips in line with shoulders so the torso and legs form a horizontal, continuous line.
– Maintain even pressure through the whole hand (especially the fingertips) to fine‑tune balance.
– Breathe in small, steady breaths; avoid shrugging or arching the low back.
– To exit, bring the legs toward the torso into a controlled tuck and return the feet to the floor under control.

Straddle Planche Tips

‘- Place your hands shoulder‑width apart with fingers spread, middle fingers pointing forward, and wrists set under or slightly outside the shoulders.
– “Screw” your hands into the floor to create external rotation, turning the elbow creases generally forward.
– Keep your elbows straight and locked without letting them collapse during the hold.
– Protract and depress your shoulder blades by pushing the floor away while keeping your shoulders down.
– Set a hollow body by bringing ribs down, using a slight posterior pelvic tilt, lightly engaging the glutes, and keeping the neck neutral with eyes on the floor slightly ahead of the hands.
– Lean the shoulders forward over the wrists while keeping the arms straight and the shoulder blades protracted.
– Lift the feet by continuing the forward lean, then open the legs wide into a straddle with knees locked and toes pointed.
– Keep your hips in line with your shoulders so your torso and legs form one horizontal, continuous line.
– Maintain even pressure through the whole hand, especially the fingertips, to fine‑tune balance.
– Breathe in small, steady breaths and avoid shrugging the shoulders or arching the low back.

Straddle Planche Beginner Introduction

The straddle planche is an advanced bodyweight skill where the athlete balances on straight arms while the body hovers roughly horizontal to the ground. All support comes through the hands, so the shoulders, triceps, and wrists experience a large share of the effort. The mid‑section stays braced in a tight, “hollow” shape, helping the torso and legs behave like one solid unit rather than separate segments.

With the legs stretched wide to the sides, the load on the hips and lower back shifts in a way that can make it easier to hold a flatter line from shoulders to feet. Strong pushing through the hands and shoulders, consistent elbow lockout, and a deliberate lean of the upper body over the hands create the balance point. Small adjustments through the fingers finely control tipping forward or back. Throughout the hold, steady breathing and a stable trunk support both strength and control, turning the position into a demanding full‑body test of tension, alignment, and wrist resilience.