Also known as: leaning plank, planche prep, shoulder lean plank, forward plank lean, planche progression

What is Planche leans?

Planche leans are a straight-arm plank variation where you lean your body forward over the wrists to overload the shoulders and core. This medium-level bodyweight move develops shoulder strength, wrist stability, and core tension while demanding strict form to avoid elbow bend or hip sag.

How to Do Planche leans

  1. Set plank position: Place hands under shoulders in a straight-arm plank, legs straight and active, scapula neutral. Engage core and glutes to maintain a rigid body line.
  2. Lean forward slowly: Shift your shoulders forward over your wrists gradually, keeping arms straight and elbows locked; breathe and control the movement to avoid wrist collapse.
  3. Hold controlled position: Reach as far as possible while maintaining straight arms and tight core; stop before elbow bend or hip drop and hold for 5–20 seconds.
  4. Reset slightly: Push back just enough to relieve extreme shoulder strain without performing a full pike; reset position and check shoulder alignment before the next lean.
  5. Progress safely: Increase lean angle or hold time progressively, use elevated hands or partial leans if needed, and prioritize pain-free movement over range.

Muscle Groups

Shoulders

Description

Start in a straight-arm plank with your shoulders over your wrists. Lean your body forward, keeping your arms straight and core tight. Shift as far as you can without bending your elbows or letting your hips drop. Then push back slightly — not into a full pike, just enough to reset. Keep your legs straight and body engaged the whole time.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of planche leans?

Planche leans develop shoulder strength, anterior deltoid endurance, wrist stability, and core tension. They improve scapular control and leaning mechanics useful for planche progressions, offering a scalable bodyweight way to overload pushing muscles safely.

What common mistakes should I avoid with planche leans?

Common mistakes include bending the elbows, letting the hips drop, collapsing the wrists, and rushing range. Fix these by keeping arms locked, bracing the core, maintaining glute tension, and using reduced range or elevated hands.

How do I progress or regress planche leans?

Progress by increasing lean angle, hold time, or lowering hand elevation. Regress with elevated hands, partial leans, wall-assisted leans, tuck planche drills, or planche negatives. Prioritize gradual overload and pain-free progression.