Planche lean

From a high plank, lean forward on locked arms so your shoulders, wrists and elbow tendons get used to the load — the foundation of the planche.

How to do it

1. 01Warm up your wrists well, then set up in a high plank with hands shoulder-width apart and fingers turned out or back.
2. 02Lock your elbows and push the floor away so your shoulder blades spread forward and your upper back rounds slightly, then tuck your pelvis a little and squeeze your abs and glutes.
3. 03Rise onto your toes and lean your whole body forward until your shoulders are past your wrists, keeping one line from head to heels.
4. 04Hold the lean and breathe in short, steady breaths; stop a few seconds before your arms bend or your hips sag, then shift back.

Common mistakes

• Bending the elbows as you lean further — lean less, only as far as your arms stay locked.
• Shoulder blades pinching together and the chest sinking — push the floor away to keep them spread forward.
• Adding lean too fast — tendons and wrists adapt slowly, so increase it a little at a time over weeks.

In the Planche progression

1. 1Planche lean
2. 2Tuck planche
3. 3Advanced tuck planche
4. 4Straddle planche
5. 5Full planche

Standard to move on: 3 sets × 30s, two sessions in a row.