Planche Lean

oec:planche-lean

An isometric calisthenics hold in a plank position with the shoulders leaned forward past the wrists to develop straight-arm pushing strength and scapular protraction.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Planche Lean Hold, Plank Lean

How to do it

Setup

Place your hands on the floor roughly shoulder-width apart, with fingers spread and pointed slightly outward to relieve wrist pressure.
Step your feet back into a push-up plank position with feet together and toes pointed into the ground.
Lock your elbows completely straight and actively push the floor away to achieve maximum scapular protraction and depression.
Tuck your pelvis into a posterior pelvic tilt, bracing the abs and squeezing the glutes to form a solid hollow body.

Movement

Keeping the arms fully locked and core tight, shift your body weight forward by leaning your shoulders ahead of your wrists.
Hold the maximum forward lean you can sustain with completely straight elbows, protracted shoulder blades, and a flat lower back.
Maintain the static hold for the prescribed duration.
Carefully shift your weight backward to exit the hold and rest on your knees.

Breathing

Breathe continuously with shallow, controlled breaths while maintaining rigid abdominal and chest tension throughout the hold.

Cues

Push the floor away to round the upper back.
Lock the elbows completely.
Tuck the tailbone and squeeze the glutes.
Lean forward onto the tips of the toes.

Common faults

Bending the elbows as the forward lean increases.: Fully lock the arms and rotate the elbow pits forward; decrease the forward lean angle until the elbows can stay rigidly straight.
Losing scapular protraction and allowing the chest to sink between the shoulder blades.: Actively spread the shoulder blades apart and push the ground away throughout the entire duration.
Sagging at the hips or hyper-extending the lumbar spine.: Squeeze the glutes hard and pull the ribcage down toward the pelvis into a hollow-body position.

Safety

Thoroughly warm up the wrists, shoulders, and biceps tendons before performing intense straight-arm leans.
If wrist mobility limits your lean angle or causes pain, perform the exercise using parallettes or turn the hands outward.

Muscles

Front deltoid prime mover
Serratus anterior prime mover
Pectoralis major, clavicular head synergist
Biceps brachii synergist
Rectus abdominis synergist
Wrist and finger flexors stabilizer
Gluteus maximus stabilizer
Quadriceps stabilizer

Joints

Shoulder: Isometric stabilization, Flexion
Shoulder blade: Protraction, Depression
Elbow: Isometric stabilization
Wrist: Isometric stabilization
Lumbar spine: Isometric stabilization

Details

Movement: Horizontal push, Anti-extension
Modality: Calisthenics, Strength
Mechanics: compound
Force: static
Laterality: bilateral
Kinetic chain: closed
Level: intermediate
Equipment: None
Record: Duration
Load: bodyweight

regression of Tuck Planche

Sources

wger: Planche Lean Hold, by ege (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

planche-lean.json