Technique
- Balance on your hands while holding your torso parallel to the ground.
- One leg is straight out to the back and the other leg is tucked to the chest.
- Straighten your back.
- Keep the arms straight and the shoulders engaged ( Shoulder depression and Shoulder protraction).
- If using the ground, you can turn your hands to the sides to decrease the pressure on the wrists.
- The primary muscles work equally regardless of which leg you extend, so it is not necessary to count the exercise as unilateral: it is enough to alternate the legs with each set.
Muscles
Strength
Primary
- Shoulders
- Chest
- Biceps
- Forearms
- Serratus anterior
Secondary
- Spine
Individual muscles
Individual muscles
- Anterior deltoid
- Pectoralis major (clavicular head)
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
- Serratus anterior
Equipment
Appears in
Calisthenics skills
Other disciplines
Joint movements
Progressions
Straddle planche
Elite
Bent-arm straddle planche
Elite
Regressions
Advanced tuck planche
Advanced
Advanced tuck planche pushup
Elite
Planche lean
Intermediate
Pike straddle planche
Advanced
Bent-arm tuck planche
Advanced
Dynamic planche lean
Intermediate
Variations
Bent-arm one-leg planche
Elite
View Similar Exercises
View Similar Exercises
Tuck planche
Advanced
Half layout planche
Herculean
Planche
Herculean
Tuck planche pushup
Advanced
Wall planche lean
Advanced
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.