# Planche Lean Hold

URL: https://heatsy.app/ex/planche-lean-hold

Also known as: Planche Lean Holds, Planche Lean, Planche Lean Push-Up Position, Pseudo Planche Hold

Body region: Core, Shoulders, Chest

## Muscles

- Main: Deltoid, Serratus Anterior, Rectus Abdominis
- Helps: Pectoralis Major, Transversus Abdominis, Triceps
- Holds: Gluteus Maximus, Biceps, Flexor Carpi Radialis, Flexor Carpi Ulnaris

## Technique

1. Start in a high plank with the hands under the shoulders and the fingers turned slightly out.
2. Lock your arms and push the floor away to round the upper back.
3. Tuck the pelvis and shift your whole body forward until your shoulders are well in front of your hands and the hands sit beside your lower ribs.
4. Hold the lean for a few seconds with the body in a straight line.
5. Shift back and rest.

### Cues

- Keep the arms straight and the shoulders pushing up.
- Squeeze the glutes and abs to hold a straight line.
- Lean only as far as your wrists allow comfortably.

### Common mistakes

- Bending the elbows.
- Letting the hips sag or pike.
- Pushing the lean so far that wrists or shoulders hurt; warm up the wrists first.

## Alternatives

- [High Plank](https://heatsy.app/ex/high-plank)
- [Tuck Planche](https://heatsy.app/ex/tuck-planche)