Planche Lean

GymDaze demonstration

Watch Planche Lean

Technique

How to perform Planche Lean

1. Begin with your hands about shoulder-width apart, elbows straight and toes on the floor in a high plank.
2. Push the floor away to keep the shoulder blades forward and maintain a controlled line through your trunk and hips.
3. Shift the shoulders forward past the wrists while the toes remain supported; adjust the lean to a position you can hold without bending the elbows.
4. Keep the pelvis from sagging or rising as you hold the leaned position.
5. Shift the shoulders back toward the wrists to release the lean, then lower the knees to finish.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Serratus Anterior.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.