Also known as: planche lean, parallette lean, pbar lean, parallette planche, planche hold parallettes

What is Planche Lean on Pbars?

The Planche Lean on Pbars is a medium-level calisthenics balance hold where you lean forward on parallettes with locked arms to build shoulder and triceps strength while challenging the core. It targets triceps, shoulders and the entire core, emphasizing scapular protraction and full-body tension for hold duration.

How to Do Planche Lean on Pbars

  1. Set parallettes: Place parallettes shoulder-width or slightly wider; turn handles outward slightly to reduce wrist pressure and ensure a stable surface.
  2. Grip and position: Kneel and grip bars, lock arms straight, squeeze triceps and face elbow creases forward to set alignment.
  3. Engage shoulders: Protract the scapula fully and push shoulders up while maintaining straight arms to create a stable shoulder position.
  4. Pelvic tilt and lift: Squeeze glutes and assume a posterior pelvic tilt, then lift knees and toes behind you to engage the core.
  5. Lean forward: Slowly shift shoulders in front of hands, keeping arms locked and scapula protracted; stop before any arm bend occurs.
  6. Hold and breathe: Maintain full-body tension, breathe evenly, hold for target time; lower knees and hips if shoulders or arms fatigue or form breaks.

Muscle Groups

Triceps, Core, Shoulders

Description

Begin in a kneeling position, grip the parallettes about shoulder width apart or slightly wider, and you may turn them outward slightly to reduce pressure on the wrist. Legs 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: Parallettes

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Planche Lean on Pbars?

This exercise builds triceps and shoulder strength, develops core stability, and trains scapular protraction and balance needed for advanced planche progressions. It improves wrist tolerance on parallettes and the ability to hold forward body tension for longer holds.

What common mistakes should I avoid?

Avoid bending the arms, letting hips rise, and collapsing the scapula. Also don't rely on wrist flexion; keep shoulders protracted and core tight. Start with shorter holds to preserve form and reduce injury risk.

How can I progress or regress this exercise?

Progress by increasing lean angle, extending hold time, or moving to planche tuck or straight-arm planche work. Regress with elevated hands, reduced lean, knee-supported holds, or practicing scapular protraction and incline push-up variations on parallettes.