Bodyweight Straddle Planche Push Up

Instructions for proper form

Start in a straddle position with your legs wider than shoulder-width apart and your feet slightly elevated off the ground. Lean forward into a push-up position, maintaining balance on your hands. Keep your elbows close to your body as you lower yourself down with a controlled motion. Press back up to the starting position, ensuring your shoulders are over your wrists and your body is in a straight line. Engage your core throughout the movement to maintain stability.

Common mistakes to avoid

Avoid letting your elbows flare out away from your body. Do not allow your lower back to sag or your hips to rise during the push-up. Ensure your shoulders remain active and engage your core to prevent any instability.

Benefits

Specific benefits of the exercise

The Bodyweight Straddle Planche Push Up helps develop extreme upper body strength and stability, particularly in the chest, shoulders, and triceps. It also engages the core and hip flexors, enhancing overall body control and balance.

Expected results and timeframe

With consistent training, practitioners can expect to see improved upper body strength and stability in approximately 6-8 weeks. Progress can be measured through increased reps and improved form..

Who this exercise is best for

This exercise is best suited for advanced practitioners and athletes looking to improve their calisthenics skills and upper body strength, particularly those involved in gymnastics or parkour.

Scientific studies supporting its effectiveness

Research on bodyweight exercises highlights their effectiveness in developing strength through functional movement patterns. A study published in the Journal of Strength and Conditioning Research shows that compound movements like push-ups activate multiple muscle groups effectively, leading to increased muscle performance over time.

Variations

Beginner modifications

For beginners, start with inclined push-ups or standard push-ups, focusing on proper form before progressing to straddle planche variations. Gradually introduce knee-tucked planche holds to build the necessary strength.

Advanced progressions

Advanced practitioners can work towards full planche push-ups, adding dynamic elements such as explosive push-ups or transitioning into one-arm push-ups for increased difficulty.

Integrations

Complementary exercises

Incorporate exercises such as dips, front levers, and handstand push-ups to enhance upper body strength and support muscle development necessary for the straddle planche.

Super set recommendations

Pair the Bodyweight Straddle Planche Push Up with exercises like diamond push-ups or pike push-ups to target different areas of the upper body while maximizing muscle fatigue.

Sample workout routines

A sample routine could include 3 sets of 5-10 Bodyweight Straddle Planche Push Ups, followed by 3 sets of 10-15 dips and 3 sets of 10-12 pull-ups for balanced upper body conditioning.

Exercise combinations

Combine this exercise with core strengthening movements, such as hollow body holds or L-sits, to maintain core engagement while focusing on upper body strength.

Best time to do this exercise in your workout

This exercise should be performed after warming up and before any heavy lifting, ideally within the main workout segment focused on upper body strength, after primary pushing movements.