What is a sensible starting hold time for the straddle planche, and what should you own first?

Start with 4-5 holds of 5-8 seconds at a wide straddle, resting a minute between attempts, and narrow the straddle gradually only once the wide version is calm and controlled. Before attempting it, you should already hold a clean advanced tuck planche with the hips clearly above the knees.

How do you make the straddle planche hold easier or harder?

Make it easier by spreading the legs wider, which shortens the lever and makes the hold more forgiving. Make it harder by narrowing the straddle over time, which is the direct progression toward a full planche with the legs together.

What is the straddle planche hold good for, and who should skip it?

It is a maximal isometric test of anterior delt, chest, and straight-arm strength. Build a solid advanced tuck planche first; jumping to a wide straddle before that hold is calm just trades one unstable position for a harder one.

Advanced

Straddle Planche Hold

The straddle planche holds the whole body parallel to the floor on straight arms, with the wide leg spread shortening the lever just enough to make it attainable. It is a maximal isometric test of anterior deltoid, upper chest, and straight-arm strength, balanced over the hands. Progress here from a clean advanced tuck planche.

Equipment: Body Weight
Body part: Chest, Shoulder
Type: Balance, Strength
Browse by muscle: Deltoid Anterior, Pectoralis Major Sternocostal
Browse by movement: Horizontal Press

How to do it

1
Set the hands by the hips with fingers forward and lean the shoulders far past the wrists.
2
Protract and depress the shoulder blades and squeeze the glutes and quads.
3
Spread the legs into a wide straddle and lift the hips to horizontal.
4
Keep the arms locked straight and the body in one flat line from shoulders to feet.
5
Hold with the shoulders balanced over the hands, breathing in a controlled rhythm.
6
Come down before the hips sag or the arms bend.

Tips

The wider the straddle, the shorter the lever and the more forgiving the hold.
Drive the shoulders forward and down to keep the body from tipping back.
Keep the whole body rigid; any softness in the legs collapses the line.

Variations

Common mistakes

The hands set too far in front of or behind the hips instead of directly beside them, throwing off the exact balance point the hold depends on.
The hips creep below horizontal as the hold drags on, so the line quietly sags into a diagonal instead of a flat plane.
The quads and glutes relax mid-hold, so the legs go soft and the whole line loses the rigidity the straddle position depends on.
The hold gets pushed a few seconds past the point where the arms start to bend, trading a clean straight-arm second for a compromised one.

Frequently asked

What is a sensible starting hold time for the straddle planche, and what should you own first?: Start with 4-5 holds of 5-8 seconds at a wide straddle, resting a minute between attempts, and narrow the straddle gradually only once the wide version is calm and controlled. Before attempting it, you should already hold a clean advanced tuck planche with the hips clearly above the knees.
How do you make the straddle planche hold easier or harder?: Make it easier by spreading the legs wider, which shortens the lever and makes the hold more forgiving. Make it harder by narrowing the straddle over time, which is the direct progression toward a full planche with the legs together.
What is the straddle planche hold good for, and who should skip it?: It is a maximal isometric test of anterior delt, chest, and straight-arm strength. Build a solid advanced tuck planche first; jumping to a wide straddle before that hold is calm just trades one unstable position for a harder one.

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