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Technique

  1. Place your hands on the floor and your feet against a wall.
  2. Lean forward so your shoulders move past your wrists.
  3. Maintain a straight body line from shoulders to heels.

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Form tips

  • Maintain straight arms and Shoulder protraction.
  • Press your feet firmly into the wall.

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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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Regressions

e16b

Wall half layout planche lean

Advanced
e01k

Advanced tuck planche

Advanced
e0pr

Pike straddle planche

Advanced
e09l

Rings tuck planche

Advanced
e17b

Bent-arm tuck planche

Advanced
e0cq

Tuck planche

Advanced
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