What is Planche leans?

Planche leans are a straight-arm plank variation where you lean your shoulders forward over your wrists to build shoulder and core stability. They primarily target the shoulders and core, are medium difficulty, and require strict arm position, tight core, and scapular control for safety.

How to Do Planche leans

  1. Set starting plank: Start in a straight-arm plank with shoulders stacked over wrists, legs straight, and core braced. Squeeze glutes and keep ribs down.
  2. Lean forward slowly: Shift your shoulders forward over the wrists while keeping elbows locked and core tight; move only as far as you can control without pain.
  3. Hold steady position: Hold the lean for 5–20 seconds, keeping straight arms, a neutral spine, and steady breathing. Stop if sharp shoulder pain occurs.
  4. Reset with control: Push slightly backward to reduce the lean without piking hips; reset your scapula and plank alignment before repeating, keeping legs engaged.
  5. Progress gradually: Increase lean angle or hold time incrementally, or use elevated hands and negatives as progressions. Rest adequately and prioritize form 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

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of planche leans?

Planche leans develop shoulder and core stability, strengthen the scapular muscles, and improve wrist loading tolerance. They also build the leaning strength needed for planche progressions and better push mechanics.

What common mistakes should I avoid when doing planche leans?

Avoid bending the elbows, letting hips sag or pike, holding your breath, and overreaching past your control. These errors increase injury risk; instead maintain locked arms, tight core, and controlled scapular position.

How can I progress or regress planche leans?

Progress by increasing lean angle, hold time, or adding planche negatives and tuck planche holds. Regress with elevated hands, incline planks, scapular push-ups, or shorter leans to build strength safely.