Technique
- Start from a Downward dog position.
- Lower your hips and lean forward as far as possible, moving your shoulders past your wrists.
- Return to the starting position and repeat the leaning motion dynamically.
Form tips
- Keep your arms fully straight and maintain Shoulder protraction.
- Maintain a strong Hollow body position with a posterior Pelvic tilt.
Muscles
Strength
Primary
- Shoulders
- Chest
- Biceps
- Forearms
- Serratus anterior
Secondary
- Spine
Individual muscles
Individual muscles
- Anterior deltoid
- Pectoralis major (clavicular head)
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
- Serratus anterior
Equipment
Appears in
Calisthenics skills
Joint movements
Progressions
Advanced tuck planche
Advanced
One-leg planche
Elite
Straddle planche
Elite
Tuck planche
Advanced
Bent-arm straddle planche
Elite
Bent-arm one-leg planche
Elite
Regressions
Plank fingers back
Novice
Variations
Planche lean
Intermediate
View Similar Exercises
View Similar Exercises
Pseudo-planche pushup
Intermediate
Frog elbow lever
Intermediate
Elevated planche lean
Intermediate
Straight-arm crow pose
Intermediate
Diamond pushup
Novice
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