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Lean planche

Lean planche

The lean planche is an advanced exercise that challenges your upper body and core strength like no other. It is a gymnastic exercise that requires immense balance, stability, and control. Mastering the lean planche will not only impress others with your incredible strength but also help you build exceptional upper body and core musculature. To perform the lean planche, you need to suspend your body horizontally above the ground, supported only by your hands while keeping your legs lifted off the floor. The goal is to achieve a parallel position to the ground, creating a visually stunning illusion of floating. This exercise primarily targets your shoulders, chest, triceps, and core muscles. The key to mastering the lean planche lies in developing a strong upper body and core stability. Regular practice of exercises like push-ups, dips, and handstands can help you build the necessary strength and control needed for this challenging move. Additionally, incorporating exercises like pike push-ups, tuck planches, and L-sits can specifically target the muscles required for the lean planche. Progression is essential when attempting the lean planche, as it demands exceptional strength and balance. Start with easier variations like the frog stand or tuck planche and gradually work your way towards the full lean planche. Consistency, patience, and proper form are vital in achieving this impressive feat of strength. Remember, the lean planche is an advanced exercise and should only be attempted by those with sufficient upper body and core strength. Always ensure you have warmed up adequately and have a spotter or soft surface to cushion your fall in case you lose balance. Before incorporating the lean planche into your routine, consult a fitness professional to determine if you are ready for this challenging exercise.

Instructions

  • Start by placing your hands on the ground, slightly wider than shoulder-width apart.
  • Extend your legs out straight behind you, with your toes on the ground and your body in a straight line.
  • Engage your core and squeeze your glutes to maintain a stable position.
  • Shift your weight slightly forward and lift your heels off the ground, coming onto your tiptoes.
  • Keep your elbows straight and your shoulders directly above your wrists.
  • Slowly lower your head and chest towards the ground, maintaining a strong and controlled movement.
  • Pause when your upper arms are parallel to the ground, or when you reach your maximum range of motion.
  • Push through your palms to press yourself back up to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on building upper body strength by incorporating exercises like push-ups, dips, and handstand progressions.
  • Work on developing core stability and control to help maintain the proper body position during the lean planche.
  • Practice balancing exercises such as forearm planks, and side planks to improve stability and control.
  • Utilize resistance bands or assistance machines to gradually increase the difficulty of the lean planche as you progress.
  • Include exercises that target the shoulder muscles, such as pike push-ups and dumbbell lateral raises, to improve shoulder strength and stability.
  • Incorporate stretching exercises for the wrists, forearms, and shoulders to improve flexibility and mobility, which are important for the lean planche position.
  • Pay attention to your body alignment and form to avoid putting excessive strain on the wrists, elbows, and lower back.
  • Gradually increase the time spent in the lean planche position by adding a few extra seconds or maintaining the position for multiple sets.
  • Ensure a well-balanced diet that includes sufficient protein, complex carbohydrates, and healthy fats to support muscle growth and recovery.
  • Get enough rest and sleep to allow your body to recover and repair after intense workouts, promoting gains in strength and overall performance.

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