Planche lean

​

Technique

1. Starting from a Plank position, lean forward as much as possible.
2. Keep the arms straight and the shoulders engaged ( Shoulder protraction and Shoulder depression).
3. If using the ground, you can turn your hands to the sides to decrease the pressure on the wrists.
4. With this exercise, it is difficult to measure the intensity level, because a slight change in angle can make it much harder. You can either accept to not measure the intensity precisely and adjust it to do sets of 10 to 20 seconds of hold. Or you can do it in front of a wall, measure the distance from your hands to the wall (the further away, the harder is the exercise) and lean forward until your head almost touches the wall.

​

Muscles

Strength

Primary

• Shoulders
• Chest
• Biceps
• Forearms
• Serratus anterior

Secondary

• Spine

​

Equipment

Ground (hands or body)

Parallettes

​

Appears in

​

Progressions

Advanced tuck planche

Advanced

One-leg planche

Elite

Straddle planche

Elite

Tuck planche

Advanced

Elevated planche lean

Intermediate

Bent-arm straddle planche

Elite

Bent-arm one-leg planche

Elite

​

Regressions

Plank fingers back

Novice

​

Variations

Dynamic planche lean

Intermediate

View Similar Exercises

Straight-arm crow pose

Intermediate

Frog elbow lever

Intermediate

Pseudo-planche pushup

Intermediate

Elbow lever

Intermediate

Long supine plank

Intermediate