Hold a straight-arm, forward-leaning support on your hands to place load on the shoulders while the core stays braced.
How to do the Planche Lean#
- Begin in a straight-arm plank with legs extended and hands under your shoulders.
- Press through your hands and shift your shoulders forward so your torso moves past the wrists.
- Keep your arms locked and actively maintain a rigid body line from shoulders to heels.
- Hold the leaned position for the chosen duration while breathing steadily.
- Return weight back to a neutral plank in a controlled manner before resting.
Muscles worked#
- Primary: Front delts (Anterior Deltoid)
- Secondary: Chest (Pectoralis Major), Triceps (Triceps Brachii), Abs (Rectus Abdominis), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Common mistakes#
- Bending the elbows instead of keeping the arms locked.
- Allowing the shoulders to sink or round forward.
- Dropping or hiking the hips so the body loses a straight line.
- Holding your breath during the hold.
