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All exercises

Lean planche

Advanced

Lean planche is a isolation bodyweight exercise for the abs, also working the front delts, chest, and triceps.

What it works

Primary muscle

Abs

Also works

Front deltsChestTriceps

Equipment
Bodyweight
Movement
Core
Type
Isolation
Logged as
Time
Suggested rest
1 min

How to do it

  1. 1Start in a push-up position with your hands shoulder-width apart and your body straight.
  2. 2Engage your core and slowly shift your weight forward, bringing your shoulders past your hands.
  3. 3Keep your elbows slightly bent and your body straight as you lean forward.
  4. 4Hold this position for a few seconds, then slowly return to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Frog plancheBodyweight
  • Full plancheBodyweight
  • Straddle plancheBodyweight
  • Full malteseBodyweight
  • Straddle malteseBodyweight
  • Barbell rollerout from benchBarbell

Easier variations

  • Shoulder tapBodyweight
  • Dead bugBodyweight
  • Lever seated crunchMachine
  • Lever seated crunch (chest pad)Machine

Harder variations

  • Barbell rollerout from benchBarbell
Logged today · 1 min restLean planche

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