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Planche Lean

Difficulty: ⭐⭐ Intermediatepush

Home Setup

Practice on any flat, non-slip surface with enough space to lean forward; use books or sturdy boxes under hands for elevated variation to reduce wrist strain

yoga matbooks or boxes (optional)non-slip surface

💡 Pro tip: Place a pillow or cushion in front of you when learning to catch yourself safely if you lean too far forward

Gym Setup

Floor space, parallettes, or low parallel bars for elevated hand position

Safety: Ensure wrists are properly warmed up before attempting; start with minimal lean and gradually increase angle over weeks

💪 Muscles Worked

Anterior DeltoidsSerratus AnteriorPectoralis MajorCore StabilizersWrist Flexors

⭐ Why This Exercise?

The planche lean is a fundamental straight-arm strength builder that develops the shoulder protraction, wrist conditioning, and body tension required for advanced planche variations. It teaches proper weight distribution and scapular positioning while building the specific strength patterns needed for horizontal pushing movements without the stress of full planche holds.

Make It Easier

Regressions for building up strength

1. Plank Hold with Protraction

floor

Builds scapular strength and protraction awareness without forward lean component

2. Elevated Planche Lean

parallettes + yoga blocks + push-up bars

Reduces wrist angle and decreases load by elevating hands on blocks or parallettes

3. Wall Planche Lean

wall

Allows controlled practice of lean angle with wall support to prevent falling forward

Make It Harder

Progressions for advanced athletes

1. Advanced Planche Lean

floor

Increases lean angle closer to horizontal, requiring greater shoulder and core strength

2. Tuck Planche Hold

floor + parallettes

Adds leg tuck position to begin lifting feet off ground while maintaining lean

3. Planche Lean to Pseudo Planche Push-up

floor

Combines lean position with dynamic pushing movement for greater strength development

↕️ Similar Movements

Pseudo Planche Push-up
Dynamic pushing variation using similar forward lean and hand position
Frog Stand
Introduces balance component while building similar shoulder and wrist strength
L-Sit
Complementary straight-arm hold developing shoulder depression and core compression
Handstand
Vertical straight-arm pushing position sharing shoulder protraction and wrist conditioning requirements
Front Lever Progression
Opposite horizontal pulling movement that balances planche training for shoulder health

Form Checklist

✓Protract shoulders forward, pushing floor away and rounding upper back
✓Maintain hollow body position with posterior pelvic tilt and engaged core
✓Keep arms completely straight with elbows locked
✓Fingers spread wide with weight distributed through entire hand
✓Lean forward from shoulders, not by piking at hips

Common Mistakes

  • •Allowing shoulders to retract or shrug instead of maintaining protraction
  • •Bending elbows to compensate for lack of straight-arm strength
  • •Piking at hips or arching lower back instead of maintaining hollow body
  • •Insufficient wrist warm-up leading to pain or injury
  • •Leaning too far too soon before building adequate strength foundation

📈 When to Progress

Hold a 45-degree lean angle for 30-60 seconds with perfect form (full protraction, straight arms, hollow body), and can perform 3 sets with minimal wrist discomfort; ready to add tuck position or increase lean angle