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Technique

  1. Place your hands on the floor and your knees against a wall with feet pointing up
  2. Lean forward to shift more weight onto your shoulders while maintaining the half-layout shape.

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Form tips

  • Maintain Shoulder protraction and a posterior Pelvic tilt.
  • Ensure your knees are bent but your hips remain straight.

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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

Free Wall
Free Wall

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Appears in

Calisthenics skills
Joint movements
Elbowflexion
Shoulderprotractionflexion forward
trains stretches

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Progressions

e16a

Wall planche lean

Advanced
e0cq

Tuck planche

Advanced
e01k

Advanced tuck planche

Advanced
e0bc

Straddle back lever

Advanced
e03z

One-leg back lever

Advanced
e09l

Rings tuck planche

Advanced
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.