How To Do Planche Lean
The Planche Lean is a bodyweight exercise that builds core strength, shoulder stability, and straight-arm pushing power. It mimics the body position of the full planche, but with your feet still on the ground for support. This move is perfect for developing the straight-arm strength and body tension needed for advanced skills like the planche or handstand push-ups. Proper form is key to avoid shoulder strain and to get the most out of the movement.
Step-by-Step Guide to Properly Execute Planche Lean
Starting Position
Begin in a high plank position with your hands directly under your shoulders. Keep your arms completely straight, legs together, and toes pointed. Engage your core, squeeze your glutes, and create full-body tension.
Leaning Phase
Slowly lean your body forward by shifting your shoulders in front of your wrists. Keep your elbows locked and scapula protracted (push through the floor as if rounding your upper back). The further you lean, the more strength required from your shoulders, chest, and core.
Holding Phase
Hold the lean for a few seconds, making sure your hips don’t sag and your arms stay straight. Aim to maintain a straight line from head to toe with no arching or bending at the hips.
Returning Phase
Slowly shift your weight back so your shoulders return over your wrists. Keep everything tight and controlled.
Finishing Position
Return to the initial plank position. Reset, breathe, and prepare for the next rep.
Planche Lean Workout Plan for All Levels
Beginner: 2 sets of 10–15 second holds • 1.5–2 min rest • 2 times per week
Intermediate: 3 sets of 15–25 second holds • 1.5–2 min rest • 3 times per week
Advanced: 4 sets of 25–35 second holds • 1.5–2 min rest • 4 times per week
What Are The Benefits Of Planche Lean
• Builds straight-arm strength essential for planche and other gymnastics skills
• Strengthens the shoulders, chest, core, and scapular stabilizers
• Teaches body tension and control
• Improves wrist and forearm strength
• Helps prevent injury by developing joint stability under load
Common Mistakes to Avoid
• Bent elbows: This reduces shoulder activation and makes the exercise less effective
• Sagging hips: Keep your body in a straight line to properly engage your core
• Leaning too fast: Control the lean to avoid shoulder strain and develop stability
• Not protracting shoulders: Missing scapula protraction limits upper back and shoulder engagement
Similar Exercises To Try For Your Workout
• Wall-supported Planche Leans
• Tuck Planche
• L-sit to Planche Lean
FAQ About Planche Lean
Yes, the planche lean is a good starting point for beginners who want to build strength for harder skills. It helps you get used to shifting your weight forward and building strong wrists, shoulders, and core.
Yes! You can start by leaning just a little bit forward. You can also keep your feet on the ground more and only lift your toes slightly. Over time, you can lean more as you get stronger.
If you practice 3 times a week, you may start feeling stronger in your shoulders and core in about 2 to 3 weeks. Getting really good at it will take more time, but small progress happens fast.
Yes, you should feel it in your shoulders, chest, and core. Your wrists and arms will also work hard to hold your body up.
Other Exercises
.webp)
