Abs exercise · body weight
Lean Planche
The lean planche is a bodyweight exercise that targets the abs, with the shoulders, chest and triceps assisting.
- Target muscle
- Abs
- Also works
- Shoulders, chest, triceps
- Equipment
- Body weight
- Body part
- Waist
How to do the lean planche
- Start in a push-up position with your hands shoulder-width apart and your body straight.
- Engage your core and slowly shift your weight forward, bringing your shoulders past your hands.
- Keep your elbows slightly bent and your body straight as you lean forward.
- Hold this position for a few seconds, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the abs. The shoulders, chest and triceps work as secondary muscles. See all ab exercises or every bodyweight exercise.
