Planche Lean
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A straight-arm plank with the shoulders leaned far forward past the hands and held — the foundational strength builder for the planche.
Detail
From a push-up plank with arms straight, protract the shoulder blades (round the upper back) and lean the shoulders forward so they travel well past the hands, shifting weight onto the hands and toward the toes. Hold this leaning position. The farther the lean, the greater the load on the Anterior Deltoid and Serratus Anterior and the closer it approximates the planche.
Hands are often turned out or placed on parallettes to protect the wrists and biceps tendons, which take significant straight-arm load. Trained as short, fresh holds. Progress by leaning farther and by accumulating quality hold time before moving to the Tuck Planche.
Key facts
- Straight-arm plank with shoulders leaned forward past the hands; scapulae protracted.
- Farther lean = more load; primary planche-strength builder.
- Turn hands out / use parallettes to spare wrists and biceps tendons.
Connections
- Planche Progression — step 1.
- Tuck Planche — the next step.
- Pseudo-Planche Push-Up — dynamic companion.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.