How to Tuck Planche - 4 AMAZING Tips! (Calisthenics)
Vložit
- čas přidán 7. 11. 2020
- Here are 4 of the best tips to help you unlock the tuck planche!
The tuck planche is an awesome calisthencis skill that serves as a gateway to more advanced skills like:
- The straddle planche
- The full planche
- Handstand press
- Tuck planche push ups
It’s also a great exercise for building strength and muscle in the shoulders and biceps, as it places a lot of tension on these muscles.
If you’re a calisthenics beginner and can’t hold the tuck planche yet then don’t worry - I have included tucked planche progressions at the end of the video. These are ranked from easiest to hardest, so you have a clear line of progression to follow when training for the tuck planche.
The tucked planche is a deceptively “easy” looking skill, however there’s a lot to think about when holding it. Key things you should be aware of when performing the tucked planche are:
- Your hand positioning
- Making a mind-muscle connection with your upper back (specifically the muscles around the scapula and serratus anterior)
- Keeping your core engaged
- Leaning forward
- Breathing
For those of you who read the descriptions of my videos, below is a list of my personal favourite tuck planche progressions. These are the progressions that helped me the most when training for the tucked planche. However, as everyone is different, it’s best to experiment with different progressions to see which ones work best for you.
My favourite tuck planche progressions:
- Pseudo tuck planche hold
- Planche lean
- Pseudo planche push ups
- Straddle planche lean leg lifts
Hope you enjoy the video and remember to like, comment, and subscribe!
Subscribe to Ashton Fitness here (it’s free!): czcams.com/users/ashtonfitne...
Follow me on instagram: / ashton_fitness_official
Follow me on Twitter: / ashton_fitness - Sport
My breath has never maxed out this fast. Absolute brutal on the core
facts. this hold, although a progression for the full planche, is more similar to a tucked version of an L sit in full compression
Yeah it's a tough one! But with practise it'll get much easier to hold ^_^
@@AshtonFitness is it ok if my feet get passed hands ? is that bad form?
You should try this combo in your abs routine -> Pike to Pseudo tuck planche, really a Killer one, I would recommend you to try this once by replacing either one of the exercises from your list, just once. TRY IT
For me is is the shoulder I have some insane core strength I can tow thumbs extrem plank for 15 seconds
Dude! I held it for 3 seconds!!! I’ve watched a ton of videos about the tuck hold but this one is the reason why I can do it! Thank you so much!!!
I am becoming insane with that tuck planche thing but I have to admit your video is the most precise, clear I have seen. Thanks
What i needed for my tuck planche training. Thanks mate 🙌🏻 subscribed
My man, ive been scowering everywhere for a good tuck planche tutorial and yours is by far the best and has helped me progress the most. Keep up the amazing work man. Cant wait to see what videos from you are yet to come
Thank you so much man, that's a big compliment! Good luck with your training!
This channel deserves more than millions of subs
You made my day, and also my training plans!
Thank you so much! Really appreciate that! 😁
Ikr
I loved your videos, your guide is so good and free! Thank you.
Thank you so much :D
As always, with those great tips! Keep it up man!
Thank you my broo!!
this is a sick video thanks man been doing these progression exercises this morning. Looking forward to the other vids. Hopefully you have some on back / front lever and advanced L sit
Thanks Adam! I have tutorials fro these:
How to back lever: czcams.com/video/Qlk-M-I73vg/video.html&t
How to front lever: czcams.com/video/WexxsNvvcsw/video.html&t
How to L-Sit: czcams.com/video/StTZ4Iz39Ks/video.html
Hope that helps!
This was actually very helpful thanks dude!
Thanks for making this video I needed this info! I am trying to bridge that gap between planche lean and tuck planche and I think with some of these exercises I will be able to 💪
Glad it was helpful! I hope you'll be able to hold it soon!
This smile at the end of the video make my day happy! 😂😂😂
Great video!!❤
Thanks 4 the amazing content!
You're welcome dude! :D
Thankyou I learn something from your video
Thank you🤟🏾🤟🏾
Really helpful man! Thanks
Glad it helped!
I always do scapula pushups along with pushups whenever i do it without knowing it
Btw great vids...keep up the good work💪
THANK YOU SOOOOO MUCH!! I finally understand why I haven't been able to lift my feet off the ground🤦🏻♂️🤦🏻♂️🤦🏻♂️🤦🏻♂️🤦🏻♂️...I wouldn't keep my feet in the right way. I've successfully been able to hold myself for 0.5 to 1.5 seconds on my first day today.
And I'm a giant 6 feet 7 inch 230 pound guy 💪🏻💪🏻💪🏻💪🏻💝
Well done! :D
Just pausing this video before I even start it to say this guy is the goat, love the content keep it up
Hahaha thank you my bro, I appreciate that a lot!
I have been trying to do a tuck planche for a while now but couldn't get it; never knew how to set it up.
Watched your video showing how to properly set it up and boom, got it forst try for a few seconds
great systematic progression!
Thanks dude 😁💪🏾
Thank you for information
You're welcome dude! And thanks for subscribing ^_^
very good man
Thank you.
Very informative video
Glad you liked it!
Hey your videos are too good...🔥🔥
Thank you so much 😀!
Bro thank very very much
This video helped a lot
I learn it in only 8 days
@Kevin.77758 well i was training before watching his video for calisthenics so i had the strength this video gave me direction and i did it
But it was a year back now I can't do it ☠️😶🌫️
Imma deffo try this fella
Good luck Aden!
Just unlocked my tucked planche today😊 I can hold it for like 3 seconds. Thanks for your tips🎉
Ayy that's great news man! Well done! Glad I could help :D
Did my first tuck planche💯💯
Congrats man, that's awesome!
Good job💯💯💯
Thanks Teo! :D
Ты красава! Молодец 🔥
You are officially my gym teacher
Hahaha thanks man! Really happy you chose me!
Really like
Bro made it look easy
ty bro
Beginner over here moving from weights to body weight wow! I never thought 💭 would be this challenging. Is it effective to do leaning planches in the parralettes
Another thing you missed out is is to depress your shoulder by pulling it away from your neck this engages your lats and chest, giving you a stronger planche as compared to just rounding your upper back
Very good tip! I'll include it in another video if I make one for the planche :D
@@AshtonFitness niceee
Still can’t do this. I don’t work my shoulders enough and I have to put more shoulder work in my routines. But I aim to do it by the end of the month
two words, FUCKING AMAZING mate thank you
Thanks so much :D!
Hye Thanks 😊 it's so helpful
Can you recommend some core exercises
You're welcome! I've got plenty of core exercises/workouts on my channel, check them out 😁
Nice
Thanks Noor!
Lots of love from India
Thanks :D!
Any tips for balancing when holding tuck planche on the floor? I have issue with holding for more than 2 secs
Brother
Can we do scapular pushups along with normal pushups?
Protracting scapula at top
And depressing at bottom
Thank you Ashton I try tuck planche on December 25 and it's very hard and I use your method until now January 12 I unlock tuck planche for 7 seconds thank you tips just muscle mind connection on shoulder
Woohoo! Very glad I could help you man, well done!
@@AshtonFitness ashton do you have advance tuck toturial too?
@@faxxxu2232 No I don't unfortunately :(
What kind of rep/sets would you advise on the exercises at the end?
When should I train this? After my push workout?
You make this look so easy!
Hahaha it's just practise Becksss!
Like 84👍🏾 great core strength!
Thanks big H! :D
I don’t like the frog stand because my knees dig into my arms too much, I’ll start training for tucked planche instead, all it takes is a little more strength in some key areas, so it shouldn’t be too hard
I actually had the strength to hold tucked planche for 5seconds it's just my technique was bad thanks a lot man for your help.
Glad I could help man, well done for getting it!
Heyy, I have a question. I'm pretty new to calisthenics and saw a lot of different exercise or skills like this one, should I try to focus on one and go to another skill. Or try to do them all parallel or maybe on different days? Or do like main exercise and not focus on any specific skill? Im a little bit confused haha
Focus on one at a timr
1:15 I totally faceplanted myself into the ground
i workout everyday i do legs then the next day i do the upper body should i do these exercises the day i do upper body or should i do it on the day after it because i feel like if i do these the day i do upper body it will be too difficult and there wont be much result.
What should be the head position?
I feel pain on my shoulder when lift me feet up. how can I fix this prob
Paralletes are so much easier i cant even thing on holding it on the floor my body dont come up but on paralletes its working
Unlocked
Yessssss love it!!
How do you not feel like your elbows are gonna give or snap? Can't be the only one?
I find it so much easier on paralettes simply because my arms are short
i feel my shoulders dying in a good way
The shoulder close or open?
Hi. I know i need strong abs to do the pose but my abs get sore every time I exercise them. How to prevent getting sore
By exercising them more. Eventually, they'll hurt less and less 💪🏼
My advice on this would be not to start in that raised position until you have mastered the technique, its counter intuitive. The hardest thing in learning planche at the start is learning where and how to apply force, this is done by driving from your shoulders down towards the floor. Doing it from this raised position leads to poor understanding on that unless you already know what to do with the shoulders. Its not just the position, its the application of power from the shoulders to create the lift and hold thats going to be missed. Instead do it from a kneel position with your knees between your arms. Why? Because the only way you will EVER get off the floor from that position is when you are able to activate the shoulders and push down fully towards the floor to create the space to activate your scapular lift. The way in this video is probably useful when you have already mastered the correct technique and strengthened those movements, doing it before then winds up with you just trying to lean onto your arms and shoulders and using your back for power, wrong technique. You have to master the drive down to create the right platform for the move. The other thing is, the knees version can be used for knees to toes raises allowing you to rep the movement and strengthen it effectively without putting too much strain on wrist tendons.
you know the exercise (full planche) is hard when you need a progression for a progression
Well the full planche is considered one of the hardest calisthenics moves by a lot of people
is this easier or harder than handstand?
I am from Algeria, if the children of my country are here, even my Moroccan and Tunisian brothers, and all countries, with your love, let them honor me with participation.
I am from Moroccan Rabat 🇲🇦❤️😄😄
@@bruh-wb9fl thank you good job brother
@@omaroficyalle2693 🙂🙂😄😄👌
Haha I like this :D
I can stay tucked planche for 5-6 seconds. Is it good?
How many sets and reps
How Many reps for beginners 😊
Sir,How many pushup can you do at once.place replay
You know why my forearms hurt when I do a tuck planche plz
What after tuck planche
To planche
Kitne time me aa jayega sir
When I'm doing tuck planche, my hips tend to drop and my feet are close to the ground. How can I solve this problem?
I have the same issue. Which is why I've been watching videos. I THINK it might be weak hip flexors (but I need more research to know for sure)
@@kbomb1235 the solution may be in planche-handstand positives. The problem: I don't know how to perform the exercise.
increase your core strength by doing l sits, i had that problem as well but now i can finally hold 10 sec of perfect tuck plance by progressing from L sit
@@torrisriwi6976 Thanks alot my man. I've been practicing it as well.
It's most likely weakness in the core and/or hip flexors. Practising things like L-sits and hanging leg raises will help a lot. Even leg raises on the floor will help too.
Hope that helps!
At what age did you start working out and begin calisthenics ? Please answer
Great content man I can do the handstand with ease now ✊🏻
Really glad my content has helped you ^_^ And I started doing calisthenics properly when I was about 17/18
You have missed out an important step. Rotate the pits of your elbow pit to face forward.
👍
I stopped due to wrist pain😢
If u go to abt 3:50-4:00 you can see how thin his legs are (aka sm1 skipped the leg days)
Hahahahahaha man provided the timestamp and everything 😂😂
Have you seen Usain Bolt's legs, btw? He's the fastest man in the world. Look at his legs :)
But damn bro, why did i find u that late.
I can finally progress thank u man 🫡
Planche lean reps hurt my thumb wrist thingy... any way around the wrist problem.. or another exercise?
When people experience wrist pain doing calisthenics skills, one thing that sometimes helps them is trying the skill on parallettes :)
I got the strength in all the muscle groups needed
EXCEPT THE CORE😭
Which is Harder this or full elbow lever, because i can do elbow lever
This is harder
4:15
What is the song in the back ground
It's an instrumental by my friend @Gr3gIsThatYou. You can find his music on CZcams by searching "Greg IsThatYou" 🎶
Hello, is it possible to have pain in my legs while I'm doing the tucked planche? And if yes, what can I do?
You shouldn't experience any pain in your legs when you do the planche. Maybe stretching before you train might help
@@AshtonFitness thanks, bro👌
I dont know why but its easier for me to do tucked Planche on the floor. Because of my opend palm I feel more strengt then doing it on parallets. I also feel more pain on parralets.
Yeah sometimes I find it easier on the floor as well. I don't know why hahaha
opposite for me can barley do it on palm
Is this effective to strengthen the core like a lot? Like, Could I just ONLY do this exercise to increase core strength?
It does strengthen your core a little, but I recommend doing a range of core exercises to strengthen your core
@@AshtonFitness oh ok, sorry to bother you again BUT what would you say are 2 or 3 BEST core exercises that DOESNT REQUIRE ANY EQUIPMENT that's like most effective
Why is vshred ad everywhere?!
Nice...just found you
Thanks man! Hope you enjoy the channel!
👁🔥
Learning Planche made me realize that I have weak shoulders.
It still feels impossible I’ll come back in some months
2023 hello how is it going
he always says biceps but i think he means triceps
Bro by just practicing crow pose can I get tuck planche
It can definitely help, but I always recommend doing many different exercises to improve your strength for the tuck planche
Hello Bro
Hello!
guys you cant do it on the floor until you get full of strength but i could do it for 2 seconds without anything
4:29 aren't those decline push ups?
Yes, those are decline push ups but he made a mistake I guess.
Hahaha it's because when this exercise was first introduced to me when I first started working out, the person who showed me called them "incline push ups". They've just been ingrained in my memory as "incline push ups" ever since (because your feet are inclined while you do them). But I think most people call them "decline push ups", so you're right 💪🏾
@@AshtonFitness it's alright buddy, we got you