What is Planche Straddle Pike?

The Planche Straddle Pike is an advanced calisthenics hold requiring protracted scapula, hip alignment, and full-body tension. It primarily targets the triceps, shoulders, and core and is rated as hard, requiring progressive training and scapular strength to hold. Use regressions if you can't hold 3–5 seconds.

How to Do Planche Straddle Pike

  1. Setup position: Place parallettes shoulder-width, protract and depress scapula, shorten core, set hips level with shoulders to manage lever length and protect delts.
  2. Toe support: Tip-toe on the ground, press into parallettes, keep straight arms and active shoulders before leaning forward to initiate foot lift.
  3. Lean forward: Lean slowly by shifting weight onto hands, maintain scapular protraction and tight core until feet lift off and hips find target height.
  4. Set hip angle: Adjust hip height: lower hips increase deltoid load; raise hips shorten lever and ease the hold—choose height you can sustain safely.
  5. Exit safely: To finish, slowly shift weight back, plant feet gently, release scapular protraction and rest shoulders; regress to tuck or flying frog if needed.

Muscle Groups

Triceps, Core, Shoulders

Description

Setup:
Protract and depress your scapula, shorten your core as much as possible. Keep your hips level with your shoulders - keeping hips lower will put more pressure on your delts, hips higher will make the lever a bit shorter and put less pressure on your delts - rendering the exercise a bit easier but looking less desirable.
Execution:
Tip toe and lean forward until your feet start to lift off the ground. Planche is an incredibly challenging movement so adjust height of your hips to allow yourself as long of a hold as possible. If you struggle to reach 3-5s hold in this progression, consider regressing to flying frog planche or tuck planche.

Movement Group

Push

Required Equipment

Parallettes

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Planche Straddle Pike?

Builds shoulder stability, triceps strength, and intense core control while improving full-body tension and balance. It increases wrist and scapular resilience and translates to stronger pressing skills and static hold capacity in advanced calisthenics training. Requires consistent progressive overload and conditioning.

What are common mistakes when learning the Planche Straddle Pike?

Common errors include collapsed scapula, insufficient core tension, hips too low or too high, leaning abruptly, and short holds. These increase shoulder strain and slow progress. Focus on scapular protraction, gradual lean, and core bracing to reduce injury risk and build strength safely.

How do I progress or regress the Planche Straddle Pike?

Progress by increasing hold time, lowering hip height, and moving from tuck to straddle pike. Regress to flying frog planche, tuck planche, or elevated-foot planche lean. Use scapular and core conditioning, and train wrist and shoulder mobility alongside.