Demo & instructions
Pseudo-Planche Lean
Also known as: Planche Lean, Forward Lean Hold
Instructions
A straight-arm hold in the push-up position with your shoulders shifted well in front of your hands. It loads the front of the shoulders and wrists in a way that prepares you for planche-style pressing.
- Movement
- Horizontal push
- Type
- Compound
- Level
- Intermediate
- Typical range
- 10–45 sec
Setup
- 1Kneel and place your hands on the floor with fingers turned slightly outward or pointing back toward your knees.
- 2Extend into a push-up position with a firm, hollow trunk.
Execution
- 1Keeping the arms locked straight, lean your shoulders forward past your wrists.
- 2Push the floor away so the shoulder blades stay wide and the upper back rounds slightly.
- 3Hold the lean without letting the hips sag or the elbows bend.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
