What is Planche Lean Push Up on Pbars?
The Planche Lean Push Up on Pbars is a hard calisthenics push exercise that challenges triceps, shoulders and the core. It emphasizes scapular protraction and depression with full-body tension to approach a planche position. Suitable for advanced athletes, it requires strict form, lat activation, and low-rep sets to avoid breakdown.
How to Do Planche Lean Push Up on Pbars
- Hand setup: Place parallettes slightly wider than shoulder-width; wrists under shoulders and hands moved forward. Maintain shoulder protraction and depression before beginning the lean.
- Create full tension: Squeeze glutes, brace the core and point toes. Shorten distance between ribcage and hips to lock the body into a rigid plank position.
- Engage scapula: Actively protract and depress the shoulder blades throughout; this scapular control is essential to protect the shoulders and maintain planche positioning.
- Lean forward: Shift shoulders forward over the wrists while keeping a straight line; move slowly until your body feels heavy and full tension is maintained.
- Lower with control: Bend elbows and lower the chest toward wrist level, keeping body fixed and scapula cues intact. Stop before sagging or hip rise occurs.
- Reset and press: Reset scapular position if needed, then press back to the top. Limit repetitions and maintain strict form to avoid compensations.
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
Required Equipment
Parallettes
Progressions and Regressions
- Dips to tucked 90 degree hold push ups
- Planche Lean Push Up on Pbars (current)
Frequently Asked Questions
What are the main benefits of the Planche Lean Push Up on Pbars?
This move builds triceps and shoulder strength while massively improving core stability and scapular control. It prepares you for advanced planche progressions by training full-body tension and joint endurance under forward load.
What common mistakes should I avoid when doing this exercise?
Avoid relaxed scapula, drooping hips, and insufficient core tension. Don’t let shoulders retract or hips rise. Using too many reps when fatigued increases injury risk; prioritize quality over quantity.
How can I progress to or regress from this exercise?
Progress by increasing lean angle, performing elevated holds, and adding paused negatives. Regress with incline push-ups on parallettes, tuck planche leans, or reduced forward lean while maintaining scapular control.