A Primer, Bodyweight Basics

PLANCHE LEAN PRESS
From the planche lean
position, lower yourself
(while keeping your shoulders
PROTRACTED.
#3
From the bottom of the
motion, continue to focus
on leaning forward while
pressing up from AS FAR
down your body as possible.
#2
This is a difficult exercise
and should be approached
in an intelligent manner.
Keep the reps low and allow
plenty of time recover
between sessions. Do not
train this every day!
#1
To progress, slide your
feet further forward, lean
further forward, and press
from as low as you can!
It looks like a press up but the shoulders are much further forward. The aim is to end
up with your hands as close to the centre of your body (hips) as possible. Make progress
in small increments as your strength increases.
Keeping your shoulders in front of your hands, lower yourself to the floor. Then push
yourself back up! Keep your back straight and lock your elbows at the top of the movement.
This is a good way of building straight arm strength for more advanced moves in
the future.
24 BODYWEIGHT