Planche Lean

Technique

How to perform Planche Lean

1. Begin in a high-plank with your hands shoulder-width apart, fingers spread, and arms fully locked.
2. Protract and depress your shoulders by pushing the floor away, rounding the upper back slightly while keeping elbows straight.
3. Engage your core, squeeze glutes and quads, and point your toes to create a rigid hollow body line.
4. Shift your shoulders forward past your wrists as far as control allows, keeping your elbows locked and hips level.
5. Hold the leaned position for the prescribed time while breathing steadily and maintaining full body tension.
6. Walk your shoulders back over your wrists to return to the starting plank and repeat for the recommended number of sets.

GymDaze demonstration

Watch Planche Lean

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Pectoralis Major Sternocostal Head, Serratus Anterior, Pectoralis Major Clavicular Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.