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Technique

  1. Place your feet on a raised surface and hands on the floor in a plank.
  2. Lean forward until your shoulders are well past your wrists.
  3. Hold this isometric position with your body parallel to the ground.

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Form tips

  • Maintain a Hollow body position and straight arms.
  • Push your shoulders down and forward ( Shoulder protraction).

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Biceps
  • Forearms
  • Serratus anterior

Secondary

  • Spine
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Serratus anterior

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Equipment

Plyo Box
Plyo Box
Chair
Chair
Bench
Bench

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Appears in

Calisthenics skills
Joint movements
Elbowflexion
Shoulderprotractionflexion forward
trains stretches

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Progressions

e0pp

Feet-elevated pseudo-planche pushup

Advanced

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Regressions

e07x

Planche lean

Intermediate
e06n

Long supine plank

Intermediate
e0cf

Tuck back lever

Intermediate
e17l

Dynamic planche lean

Intermediate
e0hy

Feet-elevated bridge

Intermediate
e0cq

Tuck planche

Advanced
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