Progression to Planche Push-Ups: Step 3

The Tuck Planche

This article is a part of the Progression to Planche Push-Ups series and assumes that you’ve completed Step 1: The Pseudo Planche and Step 2: The Frog Stand in the series.

The third step in the progression to full planche push-ups is the Tuck Planche. This step is the step where you’ll truly start to see all your hard work paying off and the full planche is coming into view. If you’ve made it this far, nothing can stop you from reaching the full planche.

The Tuck Planche is a fairly difficult move, the your efforts with the Frog Stand should have given you enough shoulder strength to pull it off. The Tuck Planche is basically the same as the Frog Stand except, instead of resting your knees on your arms, you hold your legs up below you under your abdomen. It should be as simple as this.

  1. Get into position as if you where doing the Frog Stand.
  2. With straight arms, lean forward while lifting your legs up as close to your torso as possible.

To see it in action check out the video below.

 The Tuck Planche is really a big stepping stone, it’s the step where you begin engaging your abdomen and working on balancing your body with your arms.

When working on the Tuck Planche, you should be working towards doing 3 sets of 30 seconds, with 10-15 second rest in between. Take it slow, gradually work your way up. If your wrists start to hurt, stop and stretch them a little. Then reassess the positioning of your hands, by this time, your wrists should be flexible enough to where they don’t cause you any pain.

Once you can do 3 sets of 30 seconds, try to see how long you can hold the Tuck Planche. If you can hold it for longer than 1 minute, you’re ready for the next step.

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Posted in Intermediate Calisthenics

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