Push · Calisthenics
Planche Lean - The complete guide
The planche lean is the foundational exercise for all planche training - teaches the body to carry weight through straight arms with a forward-leaning shoulder position.
How to perform it
- 1Place your hands on the floor, fingers spread
- 2Lean your body forward over your hands with straight arms
- 3Keep your shoulders protracted (actively pushed forward)
- 4Hold the position under control without bending your elbows
Common mistakes
⚠️ Bending the elbows, which reduces the load and effect
⚠️ Rounding the back instead of holding a tight line
⚠️ Leaning too far forward too quickly in the progression
Progression - the path to mastering it
1. Light lean 10 seconds
2. Moderate lean 20 seconds
3. Deep lean 30+ seconds
4. Tuck planche
FAQ
How often should I train the planche lean?
3-4 times a week with good recovery - wrists and shoulders need time to adapt to the load.
Why do my wrists hurt?
Build mobility and strength gradually with shorter holds, and consider push-up handles to reduce the wrist angle.
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