Planche Lean Hold
The Planche Lean Hold mainly works the shoulders, chest and triceps, with help from the core and back. No equipment needed: it uses just your bodyweight.
Planche Lean Hold Muscles Worked
Primary
Front Shoulder (anterior deltoid); Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Boxer Muscle (serratus anterior)
How to do the Planche Lean Hold
Setup
Begin in a standard high plank position with your hands placed firmly on the ground, shoulder-width apart or slightly wider.
Ensure your fingers are spread wide to create a stable base, and rotate your elbows forward so that the inner creases face forward.
Execution
Hold your body in a perfectly straight line from head to heels, engaging your core and glutes tightly.
While keeping your arms locked straight, begin to slowly shift your body weight forward by pushing through your shoulders.
As you lean, your shoulders should move ahead of your wrists, increasing the leverage and intensity on your shoulders and core.
Maintain a solid 'hollow body' position: round your upper back slightly (protract your scapula) and tuck your pelvis to keep the core fully engaged.
Hold this forward-leaning position for the desired duration, keeping the breathing controlled throughout the hold.
Planche Lean Hold FAQs
What muscles does the Planche Lean Hold work?
The Planche Lean Hold mainly works the shoulders, chest and triceps, with help from the core and back. The main muscles are the anterior deltoid, pectoralis major and triceps brachii.
What equipment do you need for the Planche Lean Hold?
None. The Planche Lean Hold is a bodyweight exercise, so you can do it anywhere.
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