Quick Answer
Planche Lean Hold is a advanced skill exercise that targets your shoulders and chest. It uses only your bodyweight. Assume a standard push-up position with hands placed slightly wider than shoulder-width and fingers pointing outward.
Video Tutorial
How to Perform the Planche Lean Hold
- 1
Assume a standard push-up position with hands placed slightly wider than shoulder-width and fingers pointing outward.
- 2
Rotate your hands so your fingers point toward your feet and lean your torso forward until your shoulders are well in front of your hands.
- 3
Keep your arms locked straight, engage your core, and lift your feet off the ground while maintaining a straight body line.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Planche Lean Hold isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Planche Lean Hold work?
The Planche Lean Hold primarily works your shoulders and chest. Secondary muscles include the core, triceps and forearms.
What equipment do I need for the Planche Lean Hold?
The Planche Lean Hold needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Planche Lean Hold suitable for beginners?
The Planche Lean Hold is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Planche Lean Hold should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Planche Lean Hold every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders and chest more frequently, alternate harder and easier variations and keep overall weekly volume moderate.