Also known as: planche leans, lean planche push, pbar planche push, parallettes planche push, planche pushups

What is Planche Lean Push Up on Pbars?

Planche Lean Push Up on Pbars is a hard calisthenics push variation on parallettes that shifts weight forward to overload triceps, shoulders and core. It requires strict scapular protraction, full-body tension and tight core and glutes, and is typically performed for low reps to develop planche strength.

How to Do Planche Lean Push Up on Pbars

  1. Setup parallettes: Place parallettes shoulder-width, grip firmly, shoulders over wrists, feet together and body straight. Protract shoulder blades and depress shoulders before starting.
  2. Activate scapulae: Actively protract and depress scapulae, push chest forward and pull shoulders down while engaging lats to create stable shoulder positioning.
  3. Tighten body: Squeeze core and glutes, tuck pelvis slightly, and shorten distance between ribs and hips to maintain a hollow body line throughout the movement.
  4. Lean forward: Shift weight forward by pointing toes and driving shoulders past wrists, keeping arms straight or slightly bent depending on strength and mobility.
  5. Lower with control: Bend elbows slowly, lowering chest toward wrist level while holding scapular protraction and full-body tension; stop before form breaks or hips sag.
  6. Press and reset: Drive through hands, press to the top while maintaining scapular activation and core tension. Reset each rep to avoid hip rise or scapular relaxation.

Muscle Groups

Triceps, Core, Shoulders

Description

Setup:
Get into a push up position, with your shoulders above your wrists and hands past shoulder width. Protract your shoulders (separate the shoulder blades, drive sternum into the ceiling), activate your lats to depress your shoulders away from your eares. Make sure you maintain extreme positions of these two scapula activation cues (protraction and depression) at all times - this is your main priority when working towards planche. Carry on with shortening the distance between your ribcage and hips by tightening your core. Squeeze your glutes inwards. Point your toes to move your shoulders forward.
Execution:
Keep your body fixed and still throughout the movement, proceed by bending your elbows and get your whole body as close to the wrist level as possible. Reinforce your protraction, depression, core and glutes and press back up into the top. Make sure to reset each repetition to avoid hips saging, scapula relaxing or hips coming up too high. This exercise should feel extremely heavy when performed with perfect form. Limit your repetitions to maximum 8 reps per set.
Movement Group: Push
Equipment: Parallettes

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Planche Lean Push Up on Pbars?

The Planche Lean Push Up on Pbars builds triceps and shoulder pressing strength while demanding core and scapular control. It improves horizontal compression and full-body tension, accelerating planche-specific strength and stability when practiced with strict form and low reps.

What common mistakes should I avoid?

Common mistakes include letting hips sag, relaxing scapular protraction, flaring elbows, and losing core tension. These errors reduce transfer to the planche and increase shoulder stress; focus on short reps, reset every repetition, and maintain full-body bracing.

How can I progress or regress this exercise?

To progress, increase the lean, extend hold time, or advance to tuck/one-leg planche variations and weighted leans. To regress, perform incline or elevated-parallette leans, planche leans on the floor, or reduce range of motion while improving scapular control.