Push
Push
Planche Lean
Intermediate
Level 50/100
The planche lean is the first real step toward the gymnastic planche. From a push-up plank you lean forward until the shoulders sit several centimeters in front of the hands, simulating the gravitational load of a true planche.
LevelIntermediate
Sets4-5 × 10-30 sec hold
Rest2 min
EquipmentFloor, Parallettes
Execution
From a push-up plank, rotate the hands outward (fingers at 10 and 2). Brace the core hard and lean forward until the shoulders are clearly ahead of the wrists. Arms fully straight. Hold for the target time without bending the elbows or losing rigidity.
Lean degree
Start with 2-3 cm of lean for 10-15 sec. Gradually increase lean and time. The long-term goal is the center of mass stacked over the hands (tuck planche).
Feeling
Intense burn in the anterior delts is normal and a sign of correct stimulus.
Muscles
Anterior deltoid (brutal work), serratus anterior, triceps, chest, upper rectus abdominis, hip flexors.
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