Bodyweight Tuck Planche Push Up

Instructions for proper form

1. Start in a frog stand with your knees resting on your upper arms. 2. Shift your weight forward by leaning your shoulders past your hands. 3. Tuck your knees towards your chest while maintaining balance on your hands. 4. Lower your body by bending the elbows, keeping your elbows close to your body. 5. Press back up to the starting position while maintaining tuck posture and balance.

Common mistakes to avoid

1. Allowing elbows to flare out excessively. 2. Not maintaining a tight core, leading to a sagging back. 3. Losing balance and letting feet drop. 4. Insufficient weight shift forward, which can make the exercise less effective.

Benefits

Specific benefits of the exercise

1. Increases upper body strength, particularly in the chest and shoulders. 2. Develops exceptional core stability and control. 3. Improves balance and coordination through body awareness.

Expected results and timeframe

1. Improved muscle definition in the chest and shoulders can be seen in about 4-6 weeks with consistent training. 2. Enhanced functional strength can be expected within 2-4 weeks of daily practice..

Who this exercise is best for

This exercise is best for experienced fitness enthusiasts and athletes looking to advance their bodyweight training routines and improve their calisthenics skills.

Scientific studies supporting its effectiveness

While specific studies on the tuck planche push-up may be limited, calisthenics training has been shown to significantly improve muscle strength, endurance, and balance, as evidenced by various research in strength training and bodyweight exercises.

Variations

Beginner modifications

1. Frog stand hold: Maintain the frog stand position without performing the push-up. 2. Incline push-ups: Perform push-ups on a raised surface to ease the load.

Advanced progressions

1. Full planche push-ups: Extend your legs back and perform push-ups without tucking them. 2. One-arm tuck planche push-up: Shift body weight onto one arm while tucking the other arm and leg.

Integrations

Complementary exercises

1. Planche leans: Improves shoulder and core stability critical for tuck planche push-ups. 2. Weighted dips: Strengthens the triceps and shoulders to enhance overall pushing power.

Super set recommendations

1. Superset with dips or push-ups to target the chest and triceps effectively. 2. Combine with L-sit holds to further engage core muscles.

Sample workout routines

Sample Workout Routine: A. Warm-up: 10 minutes of dynamic stretches B. 3 sets of 5-8 Bodyweight Tuck Planche Push-ups C. 3 sets of 10-12 Weighted Dips D. 3 sets of 30-second L-sit Holds E. Cool-down: Stretching focused on upper body.

Exercise combinations

1. Combine the tuck planche push-up with handstand push-ups for a comprehensive upper body workout. 2. Pair with core exercises like dragon flags to create a dynamic routine focusing on upper body strength and core stability.

Best time to do this exercise in your workout

The tuck planche push-up should be performed during the strength training portion of your workout when your muscles are fresh, ideally after a proper warm-up.