Tuck Planche Pushups
Description
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.
Difficulty & Category
Intermediate
Dynamic
Affected Muscles
Deltoid (Anterior)
Pectoralis Major
Triceps Brachii
Rectus Abdominis
Obliques (External)
Body Areas
Shoulders
Chest
Arms
Core
Progressions
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.
Isometric
Intermediate
Similar Exercises
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
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
Last updated: 3/6/2026