Quick Answer
Planche Lean (Small Lean, Feet Supported) is a intermediate skill exercise that targets your shoulders and chest. It uses only your bodyweight. From a straight-arm plank with feet on the floor, shift the shoulders only slightly past the wrists; hold a small controllable lean and return. Keep feet supported throughout.
How to Perform the Planche Lean (Small Lean, Feet Supported)
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From a straight-arm plank with feet on the floor, shift the shoulders only slightly past the wrists; hold a small controllable lean and return. Keep feet supported throughout.
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.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Planche Lean (Small Lean, Feet Supported) 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 (Small Lean, Feet Supported) work?
The Planche Lean (Small Lean, Feet Supported) primarily works your shoulders and chest. Secondary muscles include the triceps and core.
What equipment do I need for the Planche Lean (Small Lean, Feet Supported)?
The Planche Lean (Small Lean, Feet Supported) 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 (Small Lean, Feet Supported) suitable for beginners?
The Planche Lean (Small Lean, Feet Supported) is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Planche Lean (Small Lean, Feet Supported) 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 (Small Lean, Feet Supported) 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.