Half Lay Planche

Target muscles

The deltoids — anterior and lateral primarily — carry the lever load. The serratus anterior holds the scapulae protracted. The triceps lock out the elbows. The trunk and hip flexors hold the body in the asymmetric position. The chest contributes through shoulder horizontal adduction. As a planche progression, the half lay halves the lever versus a full planche by keeping one leg tucked, making it a bridge between the open-tuck planche and the full planche.

How to perform

Setup

From a tuck planche on parallettes (or floor for advanced lifters with the wrist tolerance), extend one leg straight back while keeping the other tucked or in a half-straddle. Shoulders well past the hands. Arms locked. Trunk braced.

Execution

Hold the position for the prescribed time. The shoulders stay forward of the hands; the lower back doesn't sag. Squeeze the glutes hard to keep the body line clean. Breathe in slow controlled cycles. End the set when the position breaks. Switch which leg extends on alternating sets.

Common mistakes

• Shoulders drifting back. They stay well past the hands.
• Letting the lower back sag. Squeeze glutes hard.
• Holding the breath.
• Skipping rungs from advanced tuck planche to half lay too soon.
• Practicing without warming up the wrists and shoulders.

Progressions and regressions

Regress to the advanced tuck planche held for 10+ seconds. Use a band looped over a pull-up bar for partial assistance during half-lay practice. To progress, work toward the straddle planche (both legs out wide), then the full planche (both legs out straight).

Programming notes

Nervous-system training, not muscle-building. 4-5 sets of 3-5 second holds per side, with full recovery between sets, two or three times a week. Always train fresh.