Millions of fitness enthusiasts all over the world train the plank position, but the question of where to go from here remains largely unresolved. Yogis jump straight into crow pose, with their knees resting on the shelf created by their bent elbows, but this does not translate into the straight-arm strength required for more advanced strength training. On the other hand, many calisthenics athletes go directly to tuck planche positions, never fully strengthening the muscles of their upper back and shoulder girdle. In the gymnastics world, these are all components of preparation for the static position called the straddle planche.

The straddle planche is one of the seven elements found in the GymnasticBodies Foundation Series, and it is a prime example of fundamental straight-arm strength. Not to mention, without a solid straddle planche on the floor, there cannot be more advanced ring work down the road. Given its primacy in Gymnastics Strength Training^TM, there has unfortunately been a lack of sound training methodologies to help develop the strength required to hold a straddle planche.

Enter the Planche Lean

The planche lean is a necessary progression for proper straddle planche development. It serves as an intermediate step between planks, where your feet stay on the ground, and tuck planches, where your feet are off the ground. Furthermore, the planche lean is a perfect example of the kind of patient, deliberate, and quality work that GST^TM requires. If you do not focus on mastering the basics of the planche lean, then your straddle planche development will hit an abrupt stop.

Whenever you are training planche work, whether as a plank, lean, tuck, or more, you need to both protract and depress your shoulders. Protraction means "spreading apart" your scapula across your back. This protraction needs to be coupled with scapular depression, which means actively pulling your shoulders down away from your ears, as in the opposite of a shrug. These two shoulder cues are not optional, but rather they are the reality of what is needed for your upper body to hold your entire bodyweight horizontal, above the floor.

Begin your straight arm strength journey with exercises like planche lean from the GB Online Courses!

Anatomically, the planche lean position helps strengthen the serratus anterior muscles that run alongside your rib cage. These are responsible for protracting your scapula and keeping your entire shoulder girdle healthy and pain-free. Aesthetically, this also means that you will have the ripped and muscular look on the side of your torso, perfect to complement the chiseled pecs, six-pack abs, and bulging biceps on the rest of your "Gymnastic Body."

Performing a Planche Lean

To set up, begin in a plank position with your elbows locked and your shoulders stacked vertically on top of your wrists. Rotate your wrists out to about 45 degrees, and turn your feet over so you are resting on the top of the foot. Protract your shoulder blades across your back, and "pull" them down to keep them depressed. With all these steps in place, begin to lean forward, striving to get your shoulders forward in front of your hands. Do not pike your hips! You want to shift the bulk of the work into your upper body.

For something that looks relatively simple to the outside observer, there are many important nuances involved in a correct planche lean. Be sure to "choose the path of most resistance" by making these planche leans as hard as possible now, so that your tuck and straddle planche work later becomes as easy as possible. If you are hanging out in a planche lean thinking it is easy and carrying on a conversation with your training partner, then you are either an elite-level gymnast or more than likely you need to go back and make sure you are hitting all the details.

Enjoy the incredible strength and physique you'll gain through GB Upper Body Training!

Planche leans are an excellent tool in your GST toolbox. Here are some takeaways:

1. Planche leans serve as a necessary intermediate step between planks and tuck planches.
2. Focus on both scapular protraction and depression during all planche work.
3. In order to maximize your progress, make these planche leans as hard as possible now, and you will reap the benefits later.

GymnasticBodies planche leans are an excellent tool for building upper body strength and an essential component of the straight arm strength portion of the GB Online Courses.