Calisteniapp / Straddle Planche
Straddle Planche: your step-by-step plan.
In this program we will work to achieve the Straddle Planche, one of the most important calisthenics exercises in terms of tension.
Available in Calisteniapp for iOS and Android.
Explore my path
Objective
Manage to do at least 5 seconds of Straddle Planche
- Frequence
- See program guidance
- First session duration
- 31 min
- Program
- 18 estimated weeks
01 / Requirements
Required prerequisites
- 12" Tucked planche
- 5" Handstand
- × 6 Assisted handstand push-ups
Necessary equipment
For this program you will need Parallettes.
02 / Program
Build your path.
Each phase prepares you for the next. Weeks are a guide: repeat a phase when you need more practice before moving on.
Week 1–3Preparation for force handstand and advanced tucked
What you will practise
One of the keys to achieving the Straddle Planche will be to develop a very solid pushing base, especially in the shoulders, scapulae, and core. To do this, in this first phase you will prepare the way toward the Handstand press, starting to master positions such as the Handstand and the Tucked planche, while building strength with exercises such as Assisted handstand push-ups, Pike push-ups, and Lean dip. The goal is not just to move the body, but to learn to push the floor intensely, maintain body line, and tolerate load well on the shoulder girdle.
Week 4–6Pine for strength and advanced tucked
What you will practise
In this phase we make sure you can do the Handstand press from the frog position and begin working on the progression in Advanced tucked planche. The most important technical step comes with Frog to handstand, which teaches you to transfer strength from a compact position into a powerful vertical push, and with the Advanced tucked planche, where the lever increases and the demand on the front deltoids, chest, biceps, triceps, serratus, and core is much greater. In addition, the work with Planche lean and Pseudo push-ups begins to build a more horizontal pushing pattern, which is essential for the planche.
Week 7–10Straddle refusals
What you will practise
Thanks to the Handstand work from the previous phases, you can now begin to transfer that control to the specific mechanics of the straddle. Handstand negative to straddle with bent elbows will be the core of this phase: try to make the descents as controlled as possible and have each one last at least 5 seconds. This work develops eccentric strength, body awareness, and tolerance to leaning forward, which is essential before moving on to stricter versions with locked elbows. In addition, Advanced tucked planche and Planche lean continue reinforcing the horizontal pushing base and scapular stability.
Week 11–14Straddle Attempts
What you will practise
In this phase you will already be performing your first direct Straddle planche holds, while continuing to strengthen the negatives and consolidate the specific movement pattern. The goal now is to start producing force in the final position, not just resisting it on the way down. That is why you alternate Straddle planche attempts with descent work from Handstand and exercises such as Planche lean push-ups, which improve your ability to push with the shoulders far forward. Here it becomes especially important to coordinate scapular push, elbow lockout, leg opening, and pelvic control.
Week 15–18Straddle Plank Consolidation
What you will practise
In this phase we are going to make sure you are already capable of doing 5 seconds of Straddle planche with good technique, so that we can consider it consolidated. The main work revolves around holding the Straddle planche more steadily, reinforcing the negatives, and adding a strength stimulus with Handstand push-ups, which further raise the level of vertical pushing and the overall capacity of the shoulders and triceps. The combination with Planche lean push-ups, Advanced tucked planche, and the straddle variations will help you refine both maximal strength and the technical feel of the movement.
Estimated end of the plan
Choose a valid date to preview your plan.
This date reflects the planned duration, not a guaranteed date for completing Straddle Planche. Your progress may take additional weeks.
03 / Calisteniapp
Your first session, step by step.
Here is the first session of the program, so you have a reference for how the sessions are structured.
Estimated duration of 31 min depending on the rest periods you choose. Sets and reps are a reference: adjust them to your level.
The exercises you will discover.
Every movement that appears at least once across the program.
Handstand
Tucked planche
Assisted handstand push-ups
Pike push-ups
Lean dip
Assisted handstand push-ups with extended range
Assisted handstand push-ups facing the wall
Hindu push-ups
Explosive dips
Clap push-ups
Dips
Decline push-ups
Explosive push-ups
Frog to handstand
Advanced tucked planche
Planche lean
Pseudo push-ups
Push-ups
Handstand negative to straddle with bent elbows
Straddle frog
Straddle stand
Planche lean push-ups
Straddle planche
Descent from handstand to straddle planche
Handstand push-ups
Understand the reason behind each step.
- We will work 2 days a week and you will have an extra routine in case you want to do a third day.
- The routines will last between 50 minutes and an hour and a quarter.
- We recommend using medium-long rest times of between a minute and a half and 3 minutes, depending on how intense the routine is for you.
They train with Calisteniapp.
App reviews already published on our website. These are not specific to this program.
The best. I've been on the pro plan for two years and have achieved excellent results. Resistance, strength, skill, and aesthetics, I've obtained it all thanks to the guidance of this app on this beautiful calisthenics journey.
If the free option is already great, the pro option has to be amazing. I'm super happy. I'm a beginner, a very beginner, and really everything is simple, the exercises can be done anywhere without equipment, and it's helping me a lot.
From “one day” to your first session.
Download Calisteniapp on your phone.
Find Straddle Planche and check its access options.
Review the terms shown in the app and start the first phase.
If the app offers you a 7-day trial, check the subsequent price, billing period, renewal and cancellation before activating it. Availability and terms are those shown in your account and store.
Before you start.
Is it mandatory to do the reinforcement routine?
No, only if you want to add an extra day of training or if you notice that you are stuck and need extra work.
What rest times to use?
We recommend using intermediate breaks - long ones between 1'30" and 3'. If in any phase you find it difficult to advance and you feel stuck, you can try using longer rest times to try to complete it.
What requirements must I meet to be able to do this program?
As requirements we recommend being able to do handstands, tucked planche and assisted handstand push-ups. If you do not meet these requirements, you can first try the planche initiation or handstand program.
Every step counts.
Start with preparation. Follow the path. Give your progress time.
Available in Calisteniapp for iOS and Android.