Join the tribe of Movement & Calisthenics Athletes – people just like you that are working with their own body weight to get strength, lose fat build muscle, recover from injuries and live their best lives!

Getting a very solid foundation of the basic form is key in order to get more advanced skills such as planche and maltese variations.

One important factor to get the skills mentioned above is to get a strong bodyline which our exercise for today can teach you.

Leaning plank hold wide arm (quite a mouthful but easy to execute) is a skill-specific exercise. It is an integral step towards mastery of the Planche Fundamental. Muscles targeted: pectorals, triceps, deltoids, forearms, and latissmus dorsi. This movement is an exercise of overall balance, strength, and stability.

This is also a great exercise to prepare your joints for the very demanding planche work.

The skill is very scalable that beginners and even advanced athletes can use the movement to further increase their strength and skills. Lean just enough to give you a challenge. This exercise can provide you the challenge for years to come.

👍HOW TO KNOW WHEN IT’S SAFE TO ATTEMPT?

If you already have the regular planche leans or even just a strong press-up position hold, you’re pretty much safe in trying the exercise. What matters is that you ease yourself into the exercise.

✅Summarized Benefits

1. Strengthen upper body muscles
2. Increases wrist strength and mobility
3. Solidify core
4. Teaches proper planche technique

How to Perform💪

1. Place palms wide on the floor, extend legs back and straighten body.
2. Up on toes in push up position, shift weight forward over palms.
3. Keep body tight, hold position for specified time.

👉Keep in mind

Don’t break form

Holding the starting position could be easy for you, but when you start leaning, the feeling is totally different. You’ll feel much load on your wrists, biceps, chest, lats, and deltoids. Lean as much as you that you won’t break form. Once you’re breaking form, try to lean back. 

Objective lean

It’s difficult to progress if you don’t exactly know where you are with your lean. You can’t exactly measure the angle on your wrist. What you can do is measure the distance you travel when you lean.

Go in front of a wall and do the exercise there. Lean as much as you can that your hair slightly touches the wall. Now measure your hand distance from the wall to where you placed your hands. That’s your anchor point and determining factor on your progress with your leans. 

You can also do it in a different direction. Face against the wall. Place your feet touching the wall then as you lean forward, ask someone to measure the distance between the wall and your feet.

Now, you can be objective your progress with the lean.