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Calisthenics
Calisthenics

Planche Lean

Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
calisthenicspushplanchestatic-holdshouldersintermediatebodyweight

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In one line

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.
SourceCurrent guideline bodies
Authored from established gymnastics-strength / calisthenics-skill consensus.
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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.

Explore related topics

Atlas Connections

Anterior Deltoid
The front deltoid head; produces forward flexion, horizontal adduction, and internal rotation — primarily a pressing muscle.
Serratus Anterior
The muscle along the rib cage that pulls the scapula forward and around the chest wall (protraction) and helps rotate it upward, acting as a stabilizer in most pressing movements.
Planche ProgressionClosely related
Planche lean → tuck planche → straddle planche → full planche — a straight-arm holding skill where the body floats parallel to the ground, leveraged by how far the legs extend behind the hands.
Pseudo-Planche Push-UpClosely related
A push-up done with the shoulders shifted far forward over the hands (hands by the hips, fingers often turned out) that heavily loads the anterior delts and serratus and builds toward the planche.
Tuck PlancheClosely related
The first true planche hold — knees tucked to the chest, hips lifted, both feet off the floor, supported on straight arms with the shoulders leaned forward.