Planche Lean

Explanatory Video

Description

The Planche Lean is an exercise that helps build strength and balance, primarily targeting the shoulders, chest, and core. To perform this exercise, start in a push-up position with your hands placed shoulder-width apart. Lean your body forward, shifting your weight onto your hands while keeping your arms straight. Your shoulders should move past your wrists, and your body should form a straight line from head to heels. Hold this position, engaging your core and maintaining balance. The further you lean, the more challenging the exercise becomes. It's important to keep your elbows locked and avoid sagging your hips.

Difficulty & Category

Intermediate
Isometric

Affected Muscles

Deltoid (Anterior)
Pectoralis Major
Rectus Abdominis
Triceps Brachii

Body Areas

Shoulders
Chest
Core
Arms

Progressions

The Tuck Planche is an advanced isometric exercise that requires significant upper body and core strength. To perform this exercise, start by placing your hands shoulder-width apart on the ground. Lean forward, lifting your feet off the ground while tucking your knees towards your chest. Your back should be parallel to the ground, and your arms should remain straight. Hold this position, keeping your core engaged and your body stable.
Isometric
Intermediate

Similar Exercises

The Bent Arm Planche is an advanced isometric exercise that requires significant upper body and core strength. Begin by placing your hands shoulder-width apart on the floor. Lean forward, bending your elbows to lower your body while keeping your feet off the ground. Your body should be parallel to the floor, supported by your bent arms. Engage your core and maintain a straight line from your head to your toes. Hold this position, focusing on balance and control.
Isometric
Advanced
Skill
Pseudo pushups are a variation of the traditional pushup that emphasizes the anterior deltoids and pectoral muscles. To perform this exercise, start in a standard pushup position with your hands placed slightly wider than shoulder-width apart. Shift your weight forward so that your shoulders are in front of your wrists. This forward lean increases the load on the shoulders and chest. Lower your body by bending your elbows, keeping them close to your body, until your chest nearly touches the ground. Push back up to the starting position, maintaining the forward lean throughout the movement. This exercise requires significant shoulder strength and stability.
Dynamic
Intermediate
The Advanced Tuck Planche is a challenging exercise that targets the upper body and core. Begin by positioning yourself in a tuck planche position, with your hands on the ground and knees tucked into your chest. Your arms should be straight, and your body should be parallel to the ground. Engage your core and maintain a straight line from your shoulders to your wrists. Hold this position, focusing on balance and control. This exercise requires significant upper body strength and core stability.
Isometric
Intermediate
The Straddle Planche is an advanced bodyweight exercise that requires significant strength and balance. Begin by placing your hands shoulder-width apart on the ground. Lean forward, keeping your arms straight and locked, and lift your legs off the ground, spreading them wide apart in a straddle position. Your body should be parallel to the ground, supported only by your hands. Engage your core and maintain a straight line from your head to your toes. Hold the position for as long as possible, focusing on balance and control.
Isometric
Advanced
Start in a straddle planche position on the floor or parallettes. Lean your body forward until your center of gravity is over your hands. Keep your arms straight initially, protract your scapula, and engage your core and glutes to keep your legs horizontal in a wide straddle. Lower your chest toward the ground by bending your elbows, keeping them tucked close to your body. Maintain the horizontal body line throughout the movement. Push back up to the starting position with explosive but controlled power, ensuring your hips and feet do not drop.
Dynamic
Advanced
Skill