Bodyweight Tuck Planche

Instructions for proper form

Begin in a push-up position with your arms straight and shoulders over your wrists. Gradually lean forward, bending your elbows slightly, and tuck your knees toward your chest. Engage your core and lift your feet off the ground, balancing your weight on your hands. Keep your body parallel to the floor, maintaining a tight core. Hold this position while keeping your back straight and your shoulders away from your ears.

Common mistakes to avoid

Avoid arching your back or letting your shoulders hunch up toward your ears. Don’t let your legs drop or extend beyond your body; keep them tucked. Ensure your elbows are not flared out excessively; they should be close to your body.

Benefits

Specific benefits of the exercise

The Bodyweight Tuck Planche strengthens the abdominal muscles, enhances shoulder stability, and improves overall body control. This exercise emphasizes core strength and balance, which are crucial for developing advanced calisthenics skills.

Expected results and timeframe

With consistent practice, you can expect increased core strength and improved balance within 4-6 weeks. Mastery of the tuck planche may take several months depending on your training background and consistency..

Who this exercise is best for

This exercise is best for advanced athletes, fitness enthusiasts, or anyone looking to enhance their calisthenics repertoire, improve their core strength, and develop gymnastic skills.

Scientific studies supporting its effectiveness

Research shows that isometric exercises, like the tuck planche, increase muscle recruitment and strength. Studies indicate that isometric holds improve neuromuscular adaptations and can enhance overall muscle performance in dynamic movements.

Variations

Beginner modifications

If you’re a beginner, practice the tuck hold on an elevated surface, like a sturdy bench or box, to decrease the load. You can start with your feet on the ground and gradually raise them as your strength improves. Alternatively, try a knee tuck hold instead.

Advanced progressions

Advanced variations include the straddle planche and full planche, where your body is extended either in a wider stance or completely horizontal without the tuck position. You can also add dynamic movements such as planche push-ups.

Integrations

Complementary exercises

Incorporate exercises that enhance shoulder stability and core strength such as handstands, L-sits, and dragon flags. These exercises help build the necessary strength for the tuck planche.

Super set recommendations

Superset the tuck planche with exercises like pike push-ups or dips. These exercises focus on shoulder and arm strength, complementing the core engagement from the tuck planche.

Sample workout routines

Sample routine: 1) Warm-up with dynamic stretches, 2) 3 sets of tuck planche holds for 15-30 seconds, 3) 3 sets of L-sits for 20-30 seconds, 4) 3 sets of pike push-ups for 8-12 reps. Finish with cool-down stretches.

Exercise combinations

Combine the tuck planche with dynamic movements like burpees or tuck jumps to enhance overall workout intensity while focusing on core strength.

Best time to do this exercise in your workout

Include the bodyweight tuck planche towards the end of your workout session when your muscles are adequately warmed up but still have energy reserves, or include it within a dedicated calisthenics routine.