Tuck Planche

Description

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.

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 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 wall-assisted handstand press is an advanced strength drill designed to build the necessary power and coordination for a freestanding press to handstand. Stand facing away from a wall or with your back to it. Place your hands on the floor shoulder-width apart. Lean your weight forward into your shoulders until your hips start to lift. Use the wall to lean your back or hips against for stability as you focus on pressing through the floor, keeping your elbows locked, and slowly raising your legs into a vertical handstand position. Control the descent to maximize strength gains.
Dynamic
Intermediate

Regressions

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