Advanced Tuck Planche

Explanatory Video

Description

The Advanced Tuck Planche is a challenging exercise that targets the upper body and core. Begin by positioning yourself in a tuck planche position, with your hands on the ground and knees tucked into your chest. Your arms should be straight, and your body should be parallel to the ground. Engage your core and maintain a straight line from your shoulders to your wrists. Hold this position, focusing on balance and control. This exercise requires significant upper body strength and core stability.

Difficulty & Category

Intermediate
Isometric

Affected Muscles

Deltoid (Anterior)
Pectoralis Major
Triceps Brachii
Rectus Abdominis
Obliques (Internal)
Obliques (External)

Body Areas

Shoulders
Chest
Arms
Core

Progressions

The Straddle Planche is an advanced bodyweight exercise that requires significant strength and balance. Begin by placing your hands shoulder-width apart on the ground. Lean forward, keeping your arms straight and locked, and lift your legs off the ground, spreading them wide apart in a straddle position. Your body should be parallel to the ground, supported only by your hands. Engage your core and maintain a straight line from your head to your toes. Hold the position for as long as possible, focusing on balance and control.
Isometric
Advanced

Similar Exercises

The planche is an advanced bodyweight exercise that requires significant strength and balance. To perform a planche, start in a push-up position with your hands placed shoulder-width apart. Engage your core and lean forward, lifting your feet off the ground while keeping your body parallel to the floor. Your arms should remain straight throughout the movement. Hold the position for as long as possible, maintaining a straight line from head to toe. This exercise demands strong shoulders, core, and wrists.
Isometric
Advanced
Skill
The Planche Lean is an exercise that helps build strength and balance, primarily targeting the shoulders, chest, and core. To perform this exercise, start in a push-up position with your hands placed shoulder-width apart. Lean your body forward, shifting your weight onto your hands while keeping your arms straight. Your shoulders should move past your wrists, and your body should form a straight line from head to heels. Hold this position, engaging your core and maintaining balance. The further you lean, the more challenging the exercise becomes. It's important to keep your elbows locked and avoid sagging your hips.
Isometric
Intermediate
The Elbow Lever is a static balance move where the body is held horizontal to the ground, supported by the elbows tucked into the midsection.
  • Setup: Place your hands on the floor with fingers pointing backward or slightly outward.
  • Placement: Lean forward and tuck your elbows firmly into your lower abdomen or hip bones.
  • Transition: Shift your weight forward onto your arms while simultaneously lifting your legs off the ground.
  • Hold: Engage your core and back muscles to keep your body in a straight, horizontal line parallel to the floor. Keep your head up and look forward.
Isometric
Intermediate
Skill
Start in a straddle planche position on the floor or parallettes. Lean your body forward until your center of gravity is over your hands. Keep your arms straight initially, protract your scapula, and engage your core and glutes to keep your legs horizontal in a wide straddle. Lower your chest toward the ground by bending your elbows, keeping them tucked close to your body. Maintain the horizontal body line throughout the movement. Push back up to the starting position with explosive but controlled power, ensuring your hips and feet do not drop.
Dynamic
Advanced
Skill

Regressions

The Tuck Planche is an advanced isometric exercise that requires significant upper body and core strength. To perform this exercise, start by placing your hands shoulder-width apart on the ground. Lean forward, lifting your feet off the ground while tucking your knees towards your chest. Your back should be parallel to the ground, and your arms should remain straight. Hold this position, keeping your core engaged and your body stable.
Isometric
Intermediate
The Advanced Tuck Planche Pushup is a challenging bodyweight exercise that combines the elements of a tuck planche and a pushup. Begin in a tuck planche position with your hands on the ground, arms straight, and knees tucked to your chest. Your body should be parallel to the ground. From this position, lower your body by bending your elbows while maintaining the tuck position, then push back up to the starting position. This exercise requires significant upper body and core strength, as well as balance and control.
Dynamic
Intermediate