Planche Lean

delts, triceps, absBodyweight

A bodyweight drill that builds upper-body pushing power and core compression as a stepping stone toward advanced gymnastic skills.

How to do it

1Set up in a straight-arm plank with your hands positioned comfortably on the floor.

2Protract your shoulders by pushing the floor away, rounding your upper back, and squeezing your glutes and core.

3Keep your arms locked straight and lean your shoulders forward past your wrists.

4Hold this forward-leaning position with total tension for the prescribed duration.

5Return smoothly back to the starting plank position under control.

Common mistakes

Sagging at the lower back and hips, indicating loss of core engagement.

Bending your elbows as you lean, which shifts load off the shoulders.

Retracting or collapsing your shoulder blades, losing the required upper-back protraction.

Breathing

Breathe steadily and continuously without holding your breath during the hold.

Make it harder or easier

To make it easier, reduce the forward lean angle or do it from your knees.

To make it harder, lean your shoulders even farther past your wrists.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.