Planche Straddle Push Up

What is Planche Straddle Push Up?

The Planche Straddle Push Up is an advanced calisthenics push exercise where you hold a straddle planche while performing a push-up. It primarily targets the shoulders, triceps and core, with secondary engagement of chest, traps and lats. Difficulty: Insane — requires shoulder strength and full-body tension.

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How to Do Planche Straddle Push Up

1. Set parallettes: Place parallettes slightly wider than shoulders, grip firmly, feet wide in straddle, engage posterior pelvic tilt and compress your core before loading shoulders.
2. Protract shoulders: Depress and fully protract scapulae, tighten pecs and lock arms. Maintain active shoulder position to protect joints and improve balance.
3. Lean and load: Lean forward to shift weight onto delts while keeping core, glutes and quads tight; stop when your body approaches parallel to the floor.
4. Lift into planche: Maintain total-body tension and slowly lift legs into a full straddle planche, holding 3–5 seconds with perfect form before initiating the push-up.
5. Perform push-up: Bend elbows to lower halfway toward the wrists while preserving protraction and tightness, then press up under control to full elbow lockout.
6. Exit safely: If you lose balance, step a foot down or transition to a tuck; relax shoulders only after feet reach the ground to avoid injury.

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Muscle Groups

Triceps, Chest, Core, Shoulders, Trapezius, Latissimus, Back

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Description

Setup:
Position the bars slightly wider than your shoulders. Position your legs as wide as possible, assume posterior pelvic tilt by compressing your core (rib cage to hips) and squeezing your glutes inwards. Lock out your arms, elbow creases facing forward.
Depress & fully protract your shoulders. Tighten your pecs to reinforce the protraction.
Maintaining total body tension, proceed to load your delts by leaning forwards. Ensure that your core is fully compressed & glutes are tight as you continue leaning forward until you begin to lift, aiming to get your body as parallel to the floor as possible.
Avoid allowing your scapula, pecs, core, glutes or quads loosening at any point. If this position is too difficult to hold for 3-5s with correct form, consider regressing to Straddle pike planche, flying frog or tuck planche before attempting Straddle planche push ups.
Execution:
While maintaining a planche, begin the push up by bending your elbows, and lower your body halfway to your wrists. Tighten your core, reinforce your protraction and attempt to press back up until your elbows are fully locked out.

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Movement Group

Push

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Required Equipment

Parallettes

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Progressions and Regressions

• Planche Straddle Push Up (current)
• Planche

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Frequently Asked Questions