Push · Calisthenics
Maltese Lean - The complete guide
The Maltese lean takes the planche lean to the extreme - the arms spread wide to the sides while the torso leans almost parallel to the floor. A preparatory exercise for the Maltese position on rings.
How to perform it
- 1Start in a wide push-up position, noticeably wider than shoulder width
- 2Lean your torso strongly forward, well past your hands
- 3Keep your arms nearly straight and pressed out to the sides
- 4Lower your chest as close to the floor as possible without touching
- 5Hold the position with actively pressed shoulders and wrists
Common mistakes
⚠️ Attempting it without a solid pseudo planche and straddle planche foundation
⚠️ Wrists not prepared for the extreme angle
⚠️ Shoulders cave in instead of staying actively pressed outward
Progression - the path to mastering it
1. Solid straddle planche 10+ seconds
2. Wide pseudo planche push-up
3. Maltese lean hold 3-5 seconds
4. Maltese lean hold 10+ seconds
5. Maltese on rings (advanced)
FAQ
What's the difference from a regular planche lean?
The Maltese lean uses a significantly wider arm position and a more extreme forward lean, placing even higher demands on the shoulder and chest muscles.
Do I need a full planche first?
Not necessarily, but a solid straddle planche and good shoulder mobility are a must before attempting the wide arm position.
Ready to perfect your Maltese Lean?
Our AI analyzes your form in real time or from video and gives you concrete tips.