Planche Lean

Muscles worked by the Planche Lean

Primary

Front DeltsAnterior DeltoidChestPectoralis Major

Secondary

AbsRectus AbdominisSerratusSerratus AnteriorTricepsTriceps Brachii

Also called: front deltoid, anterior delt, front delt, anterior deltoid, pec, pecs.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Planche Lean

1. Start in a high plank with your hands on the floor, a little below your hips and turned out slightly.
2. Lock your elbows and protract your shoulder blades so your upper back is slightly rounded and strong.
3. Lean your body forward until your shoulders are well in front of your hands.
4. Keep your whole body in a straight line, with your glutes squeezed and your core braced.
5. Hold the lean for the planned time while breathing steadily.
6. Shift back to the neutral plank to finish.

Form tips

• Keep your arms straight; bending the elbows turns the hold into a push-up.
• Push the floor away so your shoulder blades stay wide rather than sinking between the shoulders.
• Lean only as far as you can keep the hold for several seconds; increase the lean gradually over weeks.

At a glance

Planche Lean in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Balance Dome Single-Leg Stand
• Balance Dome Stand
• Bench Hollow Hold
• Dead Hang
• Flexed Arm Hang
• Front Lever
• Handstand Hold
• Hanging L-Sit

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "planche-lean-floor",
  "name_en": "Planche Lean",
  "name_de": "Planche Lean",
  "name_es": "Inclinación de Planche",
  "description_en": "A floor progression toward the planche: from a high plank position, you lean your shoulders forward past your hands and hold, so that more of your bodyweight loads the shoulders and chest. It builds the straight-arm strength needed for the full planche.",
  "description_de": "Eine Bodenprogression zur Planche: Aus der hohen Plank-Position lehnst du die Schultern nach vorn über die Hände hinaus und hältst, sodass mehr Körpergewicht auf Schultern und Brust lastet. Sie baut die Kraft mit gestreckten Armen auf, die für die volle Planche nötig ist.",
  "description_es": "Una progresión en el suelo hacia la planche: desde una plancha alta, inclinas los hombros hacia delante por delante de las manos y mantienes, de modo que más peso corporal carga sobre los hombros y el pecho. Desarrolla la fuerza con los brazos estirados que hace falta para la planche completa.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "chest",
  "primary_muscles": [
    "anterior_deltoid",
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "rectus_abdominis",
    "serratus_anterior",
    "triceps_brachii"
  ],
  "goals": [
    "strength"
  ],
  "tags": [
    "calisthenics",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_stability"
  ],
  "variation_group": "static-hold",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Start in a high plank with your hands on the floor, a little below your hips and turned out slightly.",
    "Lock your elbows and protract your shoulder blades so your upper back is slightly rounded and strong.",
    "Lean your body forward until your shoulders are well in front of your hands.",
    "Keep your whole body in a straight line, with your glutes squeezed and your core braced.",
    "Hold the lean for the planned time while breathing steadily.",
    "Shift back to the neutral plank to finish."
  ],
  "instructions_de": [
    "Beginne in der hohen Plank-Position, die Hände auf dem Boden etwas unterhalb der Hüfte und leicht nach außen gedreht.",
    "Sperre die Ellbogen und schiebe die Schulterblätter nach vorn auseinander, sodass der obere Rücken leicht gerundet und stabil ist.",
    "Lehne den Körper nach vorn, bis die Schultern deutlich vor den Händen sind.",
    "Halte den ganzen Körper in einer geraden Linie, das Gesäß angespannt und den Rumpf fest.",
    "Halte die Lehne für die geplante Zeit und atme dabei gleichmäßig.",
    "Verlagere den Körper zurück in den neutralen Plank, um zu beenden."
  ],
  "instructions_es": [
    "Empieza en una plancha alta con las manos en el suelo, algo por debajo de las caderas y ligeramente giradas hacia fuera.",
    "Bloquea los codos y protrae los omóplatos para que la parte alta de la espalda quede ligeramente redondeada y firme.",
    "Inclina el cuerpo hacia delante hasta que los hombros queden bien por delante de las manos.",
    "Mantén todo el cuerpo en línea recta, con los glúteos apretados y el core contraído.",
    "Mantén la inclinación durante el tiempo previsto respirando con regularidad.",
    "Vuelve a la plancha neutra para terminar."
  ],
  "tips_en": [
    "Keep your arms straight; bending the elbows turns the hold into a push-up.",
    "Push the floor away so your shoulder blades stay wide rather than sinking between the shoulders.",
    "Lean only as far as you can keep the hold for several seconds; increase the lean gradually over weeks."
  ],
  "tips_de": [
    "Halte die Arme gestreckt; beugst du die Ellbogen, wird aus dem Halt ein Liegestütz.",
    "Drücke den Boden weg, damit die Schulterblätter breit bleiben und nicht zwischen die Schultern sinken.",
    "Lehne dich nur so weit vor, wie du den Halt mehrere Sekunden halten kannst; steigere die Lehne über Wochen allmählich."
  ],
  "tips_es": [
    "Mantén los brazos estirados; si flexionas los codos, la posición se convierte en una flexión.",
    "Empuja el suelo lejos de ti para que los omóplatos permanezcan separados y no se hundan entre los hombros.",
    "Inclínate solo hasta donde puedas mantener la posición varios segundos; aumenta la inclinación gradualmente a lo largo de semanas."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/planche-lean-floor-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "planche-lean-floor");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.