The straddle planche is an advanced bodyweight exercise that targets the abs while also engaging the shoulders, triceps, and chest. It requires significant core strength, balance, and coordination to hold the body parallel to the ground with only the hands supporting the weight.
Quick Facts
How to Do Straddle Planche
Follow these step-by-step instructions to perform Straddle Planche with proper form and technique.
- Start in a push-up position with your hands shoulder-width apart and your feet spread wide apart.
- Engage your core and slowly shift your weight forward, bringing your shoulders over your hands.
- Bend your elbows and lower your body towards the ground, keeping your elbows close to your sides.
- Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
Understanding which muscles Straddle Planche targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Straddle Planche
Incorporating Straddle Planche into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Abs Development: Straddle Planche directly targets and strengthens the Abs, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Shoulders, Triceps, and Chest, providing additional training stimulus without extra exercises.
- Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
- Functional Strength: Strength exercises like Straddle Planche build real-world strength that transfers to daily activities and athletic performance.
- Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.
Safety Tips and Precautions
Performing Straddle Planche safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Straddle Planche, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Abs and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Abs typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Straddle Planche, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.