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How to do the exercise
The Assisted Straddle Planche Push Up is an advanced calisthenics progression that builds extreme shoulder strength, core stability, and straight-arm pushing power. Because of its high demand on joints and especially elbows, a proper warm-up is essential. Here’s how to perform it correctly:
1. Starting Position
Attach a resistance band with a suitable strength around your hips to provide assistance – it should be challenging but not overwhelming. Place your hands shoulder-width apart, ideally on Parallettes to relieve wrist pressure. Keep your arms fully extended and lean forward until your wrists are roughly at hip level.
2. Body Alignment
Spread your legs into a straddle position to increase stability. Engage your core, keep your body horizontal, and avoid sagging or arching. Your shoulders should be protracted and stable, with your gaze fixed slightly ahead.
3. Lowering Phase
Bend your elbows in a controlled manner while maintaining full-body tension. Lower your body as in a push-up movement, keeping your torso parallel to the ground. Focus on smooth execution without collapsing in the hips or losing shoulder control.
4. Pushing Back Up
Press through your palms to extend your arms back to the starting position. The resistance band assists you just enough to maintain form. Keep shoulders stable and avoid locking out too aggressively.
5. Reset and Repeat
Once back at the top, re-engage your core, adjust your balance, and repeat the movement for the desired number of reps. Progress by using lighter resistance bands over time until you can attempt the movement without assistance.
Recommended Equipment for Assisted Straddle Planche Push Ups
Benefits of the exercise
The Assisted Straddle Planche Push Up is ideal for advanced athletes who want to improve strength, balance, and straight-arm pushing power:
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Develops extreme shoulder, chest, and triceps strength under high tension
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Improves core stability and straight-body control
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Builds joint resilience, especially in wrists and elbows, when performed with proper warm-up
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Serves as a key progression toward the full Straddle Planche Push Up and eventually the Full Planche Push Up
This makes it a cornerstone skill for athletes working on advanced calisthenics statics and dynamic strength elements.
Main muscles used
The Assisted Straddle Planche Push Up primarily targets:
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Shoulders (Deltoids)
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Chest (Pectorals)
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Triceps
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Core muscles – abdominals, obliques, and lower back for full-body stability
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Hip flexors & adductors (to maintain straddle position)
By practicing this progression, you ensure even muscle activation and steady development toward elite pushing strength.
If you're looking for other exercises, check out our Youtube video:
Mistakes to avoid
Common mistakes when performing the Assisted Straddle Planche Push Up include:
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Choosing the wrong band strength: Too strong and you won’t progress, too weak and form breaks down.
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Collapsing hips: Maintain a horizontal body line at all times.
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Elbows flaring out: Keep elbows close for control and joint safety.
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Rushing the movement: Focus on slow, controlled reps instead of bouncing.
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Skipping warm-up: This skill heavily stresses wrists and elbows, so prepare your joints before training.
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Over-arching or sagging back: Keep the core engaged to avoid unnecessary strain.
Progress by gradually reducing band support and focusing on clean, controlled repetitions to build up to the unassisted Straddle Planche Push Up.
Discover more Exercises
Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:
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