Lean Planche
Description
This exercise involves holding the body in a horizontal position with arms extended and hands on the ground, while keeping the legs straight and lifted off the ground. It primarily targets the core and upper body muscles, including the shoulders, chest, and triceps. It requires a high level of strength and stability.
Muscle Group
Equipment Required
Lean Planche Instructions
- Start in a push-up position with your hands shoulder-width apart and your feet together.
- Slowly shift your weight forward until your shoulders are over your hands.
- Engage your core and lift your feet off the ground, keeping your legs straight and together.
- Lower your hips and lift your legs until your body is parallel to the ground.
- Hold this position for as long as you can, aiming for 10-15 seconds to start.
- Lower your legs back down to the ground and return to the starting push-up position.
- Repeat for 3-5 sets, gradually increasing the amount of time you hold the planche position.
Lean Planche Form & Visual
Lean Planche Benefits
- Strengthens the core muscles
- Improves balance and stability
- Increases upper body strength, particularly in the shoulders, chest, and triceps
- Develops body control and coordination
- Can be modified to suit different fitness levels and abilities
Lean Planche Muscles Worked
- Abdominals
- Shoulders
- Chest
- Triceps
- Lower back
Lean Planche Variations & Alternatives
- Tuck planche
- Advanced tuck planche
- Straddle planche
- Full planche
