The Planche Lean: Programming it Correctly

The planche lean is the primary training exercise for building the shoulder strength needed for the planche. It's simple but requires precision to be effective. Here's how to do it right.

Setup: in a push-up position, lean your shoulders forward past your hands. The further forward you lean, the harder it is. Your wrists will be in extension — this is the position that needs conditioning before heavy work.

Body position: hollow body throughout. No arching. Glutes squeezed. Legs straight or crossed (crossed reduces the lever arm slightly, easier). Scapulae protracted and depressed.

The target angle: for a tuck planche, you need to lean until your shoulders are approximately 45-60 degrees forward of your wrists. Most beginners can only manage 15-20 degrees and call it a planche lean. The range needs to be progressive.

Programming: 5 sets of 10-second holds with 60-90 seconds rest, daily or near-daily. As wrist comfort and shoulder strength develop, progressively increase the lean angle. Keep a video record of your lean angle — it's the best progress metric for this exercise.