Also known as: lean planche, lean hold, pseudo planche lean, planche progression, leaning planche hold

What is Planche Lean?

Planche Lean is a medium-difficulty bodyweight push exercise that trains the triceps, shoulders and core by leaning the shoulders forward while keeping the arms straight. It builds scapular protraction and full-body tension - use controlled holds and stepwise progressions to protect the wrists and shoulders.

How to Do Planche Lean

  1. Hand placement: Kneel and place hands shoulder-width or slightly wider, fingers turned out to reduce wrist pressure; press palms firmly into the floor.
  2. Arm lock: Straighten and lock your arms, squeeze triceps, and point elbow creases forward to maintain rigid arm alignment throughout the lean.
  3. Body tension: Squeeze glutes, posteriorly tilt the pelvis and brace your core to create full-body tension before lifting your knees off the ground.
  4. Lean forward: Slowly shift weight forward by moving shoulders in front of hands; keep scapulae protracted and arms straight, stop when form begins to break.
  5. Controlled hold: Hold the lean for time with steady breathing; keep hips down and avoid arm bend. Exit by stepping knees back to starting position.

Muscle Groups

Core, Shoulders, Triceps

Description

Begin in a kneeling position, hands shoulder width apart or slightly wider, and turn them out to the sides to reduce pressure on the wrist. Leg are together and toes pointed behind you.

Lock your arms straights, squeezing the triceps and face the creases of your elbows forwards.
Protract your scapula, squeeze your glutes, assume a posterior pelvic tilt and then lift your knees.
Begin leaning forwards, letting your shoulders move in front of your hands. Maintain protraction and keep creating tension throughout your whole body. Lean as far as you can, keeping your arms straight, and hold for time.

Don't let the arms bend at all, and don't let the hips lift up.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Planche Lean?

The Planche Lean builds scapular protraction strength, triceps and shoulder stability, and core tension while teaching forward balance for planche progressions. It improves body control and wrist tolerance for more advanced holds.

What common mistakes should I avoid when doing a Planche Lean?

Common mistakes include bending the arms, lifting the hips, collapsing the shoulders (losing protraction), and rushing the lean. These errors increase injury risk and reduce carryover - focus on straight arms, hip position, scapular protraction, and gradual increases in lean and hold time.

How can I progress from a Planche Lean or what are alternatives?

Progress by increasing lean angle, hold duration, and using elevated supports (parallette taps) to reduce wrist strain. Regressions include tuck planche holds, incline planche leans, and pseudo planche push-ups. Combine these with scapular and core strengthening.