How to do a Tucked Planche
Do you want to know how to do a Tucked Planche? In this blog and tutorial video, we will teach you how to go from zero to a tucked planche. Eventually, you will go from the tucked planche to a straddle planche to the final stage which is the full planche.
The muscles used in the planche are the abs, upper/lower back, shoulders, chest, and glutes. The planche is a static exercise. This means that you have to work on static hold exercises. In static exercises, you need to try to hold a certain position as long as you can. In this blog and tutorial video, we are going to start with the basics. This makes Calisthenics really accessible for beginners. We will give you a few exercises you should do to learn how to do the tucked planche. Let’s get started!
Unlock the Tucked Planche
Tucked Plance | 5 important exercises
Exercise 1 – Tucked Hold
The first progression exercise will be the Tucked Hold. Place your hands on the ground, or on parallettes, and lift yourself up. It is very important to depress your shoulders. This means that you have to create some space between your shoulders and neck when pushing into the ground or parallettes. The next step is to tuck your knees in and push yourself up. Try to hold this position for 5 seconds in the first place. Are you able to hold the Tucked Hold for 5 seconds? Then try 10 and 15 seconds!