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Parallette Planche Lean

AdvancedStrengthTier T4

From a push-up position gripping two parallettes, lean the shoulders forward over the wrists with locked arms and a rounded upper back.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set a push-up position gripping the parallettes with the toes anchored on the floor.
  • Lock the arms straight and round the back into protraction before leaning.
  1. He holds a straight push-up line gripping the parallette rails: arms locked vertical under his shoulders, body long from head to heels, toes anchored on the floor.

    Step 1 of 5

    Set a push-up position on the parallettes with the toes anchored.

  2. He has begun the lean: shoulders travelling forward ahead of his hands, arms still locked, body line still long, toes still anchored; his back rounds into protraction.

    Step 2 of 5

    Lean the shoulders forward over the wrists with the arms locked.

  3. He holds the full planche lean: shoulders well ahead of his hands over the rails, arms locked, back fully rounded in protraction, toes still anchored and the body line still long.

    Step 3 of 5

    Hold the full forward lean with the shoulders ahead of the hands.

  4. He has eased back to the vertical push-up line: shoulders returned over his hands, arms still locked, body long, toes anchored - the cycle complete.

    Step 4 of 5

    Ease the shoulders back over the hands to the vertical line.

  5. He holds a straight push-up line gripping the parallette rails: arms locked vertical under his shoulders, body long from head to heels, toes anchored on the floor.

    Step 5 of 5

    Set a push-up position on the parallettes with the toes anchored.

Safety Information

Keep the arms locked, lean the shoulders forward over the wrists, keep the back rounded in protraction and the core tight. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. A planche lean loads the wrists and the front of the shoulders at the end of their range; keep the lean small and controllable. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.