If you have started training for the full/straddle planche terms, like straight arm strength, scapula protraction, and leaning far enough, sound probably very familiar. If so, you will definitely know the planche lean too. The planche lean is one of the most basic yet one of the best planche exercises someone can do. And in this tutorial, I will teach you how to do it correctly. So you can get the most benefits out of it.
The Benefits Of The Planche Lean
The planche terms mentioned in the introduction of this post are all benefits you gain from practicing the planche lean a lot. Most people know the planche is an insanely hard skill to do, which takes months, if not years, to master. With such a skill, there is a lot that goes into it. With the planche lean, you train basically every aspect you need in order to master the full planche.
By doing a planche lean, you will train:
- Your shoulders, your shoulders are the main muscles when it comes to the planche. Therefore, it is important to train it frequently. The planche lean targets the exact shoulder muscles you need for the full planche.
- Your core, the core is beside the shoulders, the second most crucial muscle section for the planche. After doing some planche leans, it will feel like your core is on fire.
- Your wrists, the way you use your wrist is also really important. Because in order for a good planche you need proper wrist mobility. You can obtain this by doing a lot of planche leans.
- Using the correct scapula activation, When doing a planche, you need to focus on good form, otherwise, it just looks ugly. To do this right, you protract your scapula and depress your shoulders. By practicing planche leans, you will get a feeling for it when doing a real planche.
- How to lean correctly, leaning is very important with the planche. Without leaning enough, you won’t be able to lift your legs off the ground.
- Straight arm strength, a planche isn’t a real planche without straight arms. Therefore it is crucial to increase your straight arm strength.
With the planche lean, you basically kill six birds with one stone. I hope you have an understanding of why I want you to do this super exercise.
How To Do The Planche Lean
The planche lean can also be seen as a straight arm plank, but leaning more forward. It is practically an assisted version of the full planche.
Here is how to do it:
- Step 1: Get into a push-up position(straight arm plank)
- Step 2: Rotate your hands 45 degrees or more. This way, you won’t hurt your wrist when you learn forward.
- Step 3: Protract your scapula, depress your shoulders, squeeze your glutes, and keep your legs straight. For the right scapula protraction, take a look at the picture below.
- Step 4: Start leaning forward. Lean until your wrists are around your waist level and keep your arms as straight as possible(locked out elbows). While leaning forward, make sure you focus on the things I mentioned in the previous step.
- Step 5: Hold this position for as long as possible. Repeat this for a couple of sets.
Essential tips you can implement
Different hand placements
The first tip I really recommend is to practice various grips. Place your hands in a 45-degree angle, 90-degree angle, and even a 180-degree angle. By training various grips, you will obtain better muscle development. You will regret it if you don’t
As I said before, wrist mobility is extremely important. I highly advise you to do some wrist mobility work beside your actual workouts. If you don’t, you will hurt or even injure yourself. Trust me, you’ll thank me later.
A tip for people who haven’t have mobile wrists yet or are injured is to use parallettes. Parallettes, go easier on your wrists. So if you are someone who struggles with wrists issues, I would consider using parallettes if I were you.