Planche Lean

A foundational progression toward the full planche where the body is angled forward from the hips while arms support the weight.

Instructions

1. Begin in a push-up position on the floor with your hands shoulder-width apart.
2. Engage your core and glutes to maintain a straight body alignment.
3. Begin to shift your weight forward, leaning your body and moving your hands slightly back under your hips.
4. Maintain tension throughout your body as you increase the forward lean, keeping your body as straight as possible.
5. Hold this angled position for as long as possible, breathing steadily.
6. The more horizontal your body, the more difficult the hold; adjust the angle based on your strength level.
7. Return to the starting position with control.

Tips

• This is an excellent progression exercise for developing toward full planche strength.
• Start with a steep angle (more vertical) and gradually reduce the angle as strength improves.
• Maintain scapular engagement and avoid shoulder shrugging or hunching.
• Keep your entire body tight and engaged; avoid sagging or bending at the hips.
• Practice progressively longer holds as your strength develops.
• Combine with specific shoulder and chest strengthening exercises.
• Consistency is more important than duration; regular practice yields better results than occasional long holds.