Also known as: straddle planche pushup, planche pushup, straddle push-up, parallette straddle pushup

What is Planche Straddle Push Up?

The Planche Straddle Push Up is an insane-level calisthenics push exercise performed on parallettes that requires a straddled planche and targets shoulders, triceps, chest and core. It demands extreme scapular protraction, posterior pelvic tilt and full-body tension; only attempt after mastering regressions.

How to Do Planche Straddle Push Up

  1. Set parallettes: Place parallettes slightly wider than shoulder width on a stable surface; grip firmly with neutral wrists and warm up shoulders, wrists and core before starting.
  2. Assume straddle: Lift into a wide straddle and fully extend legs; squeeze glutes, compress your core and hold a posterior pelvic tilt to shorten lever length.
  3. Protract and depress: Depress and fully protract the scapulae, tighten pecs and actively engage the delts to lock the shoulder position and prevent collapsing.
  4. Lean forward: Lean the shoulders forward to load the delts while maintaining full-body tension until your torso nears parallel to the floor; stop if form degrades.
  5. Controlled descent: Bend elbows slowly and lower your body halfway toward the wrists while keeping protraction, core compression and straight legs—control the descent for safety.
  6. Press to lockout: Press up by extending elbows while keeping scapula protracted and full-body tension; lock elbows at the top, breathe steadily and exit deliberately.

Muscle Groups

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

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.
Movement Group: Push
Equipment: Parallettes

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of the Planche Straddle Push Up?

This move builds extreme shoulder and triceps strength, chest stability, core tension and scapular control. It also improves full-body tension, balance and carryover to advanced planche and pressing skills.

What common mistakes should I avoid when attempting this exercise?

Avoid scapular relaxation, letting hips sag, relying on momentum, flaring elbows or poor wrist alignment. Insufficient warm-up and progressing too quickly are frequent causes of injury and stalled progress.

How can I progress to or regress from the Planche Straddle Push Up?

Regress to tuck planche, straddle pike planche, flying frog or pseudo-planche push-ups. Progress with longer planche holds, increased tempo control and assisted negatives before attempting full straddle push-ups on parallettes.