Planche Leans
BWBodyweightCardio
No video available
Planche leans are a bodyweight exercise where you start in a plank position with hands turned out, then lean forward by protracting the shoulders and shifting weight over the hands to mimic the initial phase of a planche hold. The primary purpose is to build shoulder strength, stability, and endurance while improving core control and scapular mobility. Primarily targeting the shoulders, it benefits gymnasts, calisthenics athletes, and anyone advancing bodyweight training, though its dynamic holds also provide cardio benefits.
How to Perform Planche Leans
- 1Start in a plank position on the floor with hands shoulder-width apart, fingers spread wide, arms fully extended, and body in a straight line from head to heels.
- 2Engage your core and shoulders by pressing firmly through your hands, keeping elbows locked straight.
- 3Shift your weight forward by leaning your shoulders ahead of your wrists, maintaining a rigid body line.
- 4Continue leaning until your shoulders are directly over or slightly past your hands, feeling tension in your shoulders (inhale to prepare).
- 5Hold the leaned position for 2-5 seconds while breathing steadily, keeping your body parallel to the ground.
- 6Exhale as you shift your weight back to the starting plank position, maintaining control.
- 7Repeat for desired reps, resting as needed.
- 8Key form tips: Keep hips level and avoid sagging or piking; protract scapulae (shoulders forward) without shrugging; common mistakes include bending elbows, arching the back, or rushing the lean—prioritize control over depth.
