Open Planche

The Open Planche is a straddle planche progression. It strengthens the shoulder girdle and stabilizes the upper body without the full weight of the extended legs against the fulcrum of the hold.

Type Of Exercise: Strength
Muscles: Shoulders, Trapezius, Chest, Abdominals, Glutes
Difficulty: Intermediate
Equipment: Body Only

Open Planche

Begin kneeling on all fours with your hands rotated outward approximately 45-degrees.
With locked elbows and protracted and depressed shoulders, begin to lean forward.
As you lean, allow your feet to lift off the ground and your legs to come apart.
Continue angling forward until your hips reach shoulder height.
Spread your legs apart until your knees are just outside of your elbows (keep them bent to 90-degrees).
Pause and hold for time.
Keep your shoulder blades strongly depressed and protracted to maximize your leverage.

Exercise: Tuck Planche
Type of Exercise: Strength
Muscles: Shoulders, Trapezius, Chest, Abdominals
Difficulty: Moderate
Equipment: Body Only

Exercise: Bent Arm Straddle Planche Single Leg Hold
Type of Exercise: Strength
Muscles: Shoulders, Trapezius, Chest, Abdominals, Glutes
Difficulty: Intermediate
Equipment: Body Only