Planche Lean

Gets wrists and shoulders used to the planche lean. More lean = harder; note how far forward you go.

• Isolation
• Bodyweight
• Beginner

How to do it

• Straight arms, fingers turned out or back
• Lean the shoulders forward without bending the elbows
• Shoulder blades apart and body hollow

Sets, reps and tempo

Ranges: 3–5 sets of 15–45 s

Tempo: Enter the position under control, hold with constant tension, and come out before your form breaks

Common mistakes

• Bending the elbows to lean further
• Pinching the shoulder blades and sinking the chest

Muscles worked

Primary

• Anterior deltoid

Secondary

• Chest
• Triceps
• Core / abs

Alternatives

• Pseudo Planche Push-Up
• Plank / Anti-Extension
• Tuck Planche