Front Delt, Serratus Anterior, Biceps

Planche Lean with parallettes

The Planche Lean is one of the best exercises to prepare for the Planche, one of the most impressive calisthenics moves. Using parallettes helps reduce strain on the wrists and provides a more stable grip.

Necessary equipment

Planche Lean with parallettes - the correct execution

  • Start in the push-up position
  • Make sure your core is firm and push your lower back up (PPT)
  • Extend your arms to the maximum and consciously tense your triceps
  • Press the parallettes firmly into the floor and position your shoulders in a protracted depression (front down)
  • Lean forward and shift your body weight to your hands
  • Lean forward until your belly button is above the base of the Parallettes
  • Keep maximum tension in the core in the position
  • Make sure your arms remain extended throughout and your shoulders are in a deep and forward position (protraction/depression)

The exercise Planche Lean is intended to be used as a technique exercise.

Which muscles are trained by Planche Lean?

Primary trained muscles for Planche Lean

  • Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.

  • Serratus Anterior - The serratus anterior muscle, also known as the anterior serratus muscle, is a muscle that runs along the sides of the ribs and attaches to the inside of the shoulder blade. It helps move the shoulder blade forward and outward and fix it against the chest wall. This is particularly important for movements such as bringing the arm forward or lifting the arm overhead. The serratus anterior muscle also plays a crucial role in stabilizing the shoulder during pushing or striking actions.

  • Biceps - The biceps brachii muscle is located on the front of your upper arm. It helps you bend your arm at the elbow, rotate your palm upwards, and lift your arm forward.

Secondary trained muscles for Planche Lean

  • Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.

  • Forearm - The forearm muscles are divided into flexors and extensors. The flexors bend your wrist, while the extensors straighten it.

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