What is Planche Lean?
The Planche Lean is a medium-difficulty bodyweight hold where you lean your shoulders past your hands with straight arms to build planche-specific strength. It primarily targets the triceps, shoulders and core while training scapular protraction and pelvic control.
How to Do Planche Lean
- Set starting position: Kneel with hands shoulder-width or slightly wider, turn fingers outward to reduce wrist strain, legs together and toes pointed behind you.
- Lock and brace: Press your arms fully straight, squeeze triceps, protract shoulders, engage core, posteriorly tilt the pelvis and tighten the glutes for full-body tension.
- Lift knees and lean: Lift your knees off the floor, balance on toes, then slowly shift weight forward so shoulders move in front of your hands while keeping arms locked.
- Hold and breathe: Hold the forward lean for set time, maintain scapular protraction and a tight posterior pelvic tilt; breathe steadily and avoid arching the back.
- Finish safely: Return knees to the ground slowly, release protraction and rest wrists and shoulders; only increase hold time or lean after mastering strict form.
Muscle Groups
Triceps, Core, Shoulders
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
Required Equipment
None (bodyweight only)
Frequently Asked Questions
What are the benefits of the Planche Lean?
The Planche Lean builds triceps, shoulder and core strength while improving scapular protraction, wrist tolerance and body tension required for planche progressions. It also improves balance and pushing endurance with no equipment.
What are common mistakes when practicing Planche Leans?
Common mistakes include bending the elbows, lifting the hips, collapsing the shoulders (lack of protraction) and rounding the back. These reduce effectiveness and increase injury risk, so prioritize full arm lock and tight core.
How do I progress or regress the Planche Lean?
Progress by increasing forward lean, longer holds or elevated leans and straight-arm push variations. Regress by reducing lean, keeping feet on the ground, doing tuck leans or incline push-ups and building triceps, shoulder and core strength first.