Push · Calisthenics
Straddle Planche Push-Up - The complete guide
The straddle planche push-up combines a dynamic push-up with holding the body in a straddle planche position - an advanced exercise requiring a solid static straddle planche first.
How to perform it
- 1Establish a straddle planche position with your legs spread wide
- 2Keep your body straight and horizontal, shoulders well past your hands
- 3Bend your elbows and lower into a push-up without losing the position
- 4Press back up while maintaining the straddle planche line
- 5Keep the leg spread throughout the movement for stability
Common mistakes
⚠️ Attempting it before the static straddle planche can be held solidly for 10+ seconds
⚠️ Hips sag during the movement
⚠️ Too narrow a straddle, making stability harder to control
Progression - the path to mastering it
1. Static straddle planche 10+ seconds
2. Partial push-up in straddle planche (short movement)
3. Straddle planche push-up with limited ROM
4. Straddle planche push-up with full ROM
5. Full planche push-up
FAQ
How solid should my static straddle planche be first?
At least 10-15 seconds with good control and without hips sagging, before adding the dynamic push-up movement.
Why is it so much harder than the static hold?
Moving through a push-up requires force production through the entire range of motion, not just isometric strength to hold a fixed position.
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