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Introduction:
Hello, calisthenics enthusiasts! Welcome to my blog, where we explore the world of bodyweight training. I’m Andry Strong, and today I’ll guide you through learning the advanced tuck planche. By the end of this post, you’ll know exactly how to start and progress.
Requirements:
Before starting to learn the advanced tuck planche, you should be able to hold a tuck planche for around 15 seconds with correct technique. This ensures your muscles are ready for the advanced variation.
Muscles Worked:
- Primary: Shoulders, chest, core.
- Secondary: Triceps, upper back, glutes.
Benefits:
- Strength Development: Builds significant strength in the shoulders, chest, and core.
- Balance Improvement: Enhances balance and coordination due to the need for precise control.
- Core Stability: Engages and strengthens the core muscles to maintain proper form.
- Functional Fitness: Improves overall functional strength, useful for various physical activities and sports.
Step-by-Step Guide
Step 1: Understanding Advanced Tuck Planche Technique
- Hand Position: Hands should be turned out at 45 degrees.
- Body Alignment: Keep a straight line from your shoulders to your feet. Engage your core and glutes.
- Arm Position: Arms should be straight and shoulders pressed forward.
- Common Mistakes to Avoid:
- Bent Arms: Keep your arms straight throughout the movement.
- Sagging Hips: Maintain a straight body line by engaging your core and glutes.
Step 2: Advanced Tuck Planche with Toes Touching the Floor
- Starting Position: Begin in an advanced tuck planche with your toes touching the floor.
- Execution: Move forward, press up, engage your core, and hold the position for 10-20 seconds.
- Repetitions: Perform this exercise in sets, focusing on quality and control.
- Common Mistakes to Avoid:
- Incorrect Position: Ensure your shoulders are pressed forward.
- Poor Form: Maintain proper form and avoid arching your back.
Step 3: Tuck Planche Open to Advanced Tuck Planche (Toes Touching The Floor)
- Starting Position: Begin in an advanced tuck planche position
- Execution: Move forward with shoulders pressed, engage your core, and hold the position. Then, put your toes off the floor, maintain the planche for a moment, and then lift your toes back off the floor. Repeat this movement.
- Repetitions: Perform this exercise in sets, focusing on lifting your toes off the floor and holding the advanced tuck planche position.
- Common Mistakes to Avoid:
- Sagging Hips: Maintain a straight body line.
- Rushed Movements: Ensure you lift and lower your toes with control and hold the position for the full duration.
Step 4: Tuck Planche Open to Advanced Tuck Planche (Toes Not Touching The Floor)
- Starting Position: Begin in a tuck planche position.
- Execution: Move forward with shoulders pressed, engage your core, and lift into the advanced tuck planche without letting your toes touch the floor. Hold the advanced tuck planche, then close back to the tuck planche position. Repeat this movement.
- Repetitions: Perform this exercise in sets, focusing on opening to the advanced tuck planche and closing back to the tuck planche.
- Common Mistakes to Avoid:
- Sagging Hips: Maintain a straight body line.
- Improper Form: Lean forward slightly when opening to the advanced tuck planche, pressing more with the shoulders and engaging the core. Ensure controlled movements throughout.
Step 5: Advanced Tuck Planche with Toes Touching the Floor and Lifting Both Feet
- Starting Position: Begin in an advanced tuck planche position with your toes touching the floor.
- Execution: Move forward with shoulders pressed, engage your core, and press up with scapula protraction. Lift your feet off the ground one by one, while maintaining the advanced tuck planche position. Push more with your shoulders, feel the engagement, and hold the position.
- Repetitions: Perform this exercise in sets, focusing on lifting both feet off the ground and holding the position.
- Common Mistakes to Avoid:
- Incorrect Position: Ensure you lift both feet off the ground while maintaining the correct advanced tuck planche form.
- Sagging Hips: Maintain a straight body line.
- Rushed Movements: Lift and hold the position with control, avoiding any hasty movements.
Step 6: Tuck Planche to Advanced Tuck Planche Open
- Starting Position: Begin in a tuck planche position.
- Execution: Move forward with shoulders pressed, engage your core, and lift into the advanced tuck planche. From the tuck planche, slowly open your legs into the advanced tuck planche position, squeezing your glutes and maintaining scapula protraction. Hold this position.
- Repetitions: Perform this exercise in sets, focusing on transitioning from the tuck planche to the advanced tuck planche and holding the position.
- Common Mistakes to Avoid:
- Improper Form: Ensure you lean forward slightly and press more with the shoulders during the transition.
- Sagging Hips: Maintain a straight body line and avoid letting your hips drop.
- Rushed Movements: Open and hold the position with control, avoiding any quick or jerky movements.
Conclusion:
Consistent practice is key to mastering the advanced tuck planche. Train regularly, follow these steps, and focus on improving your strength and control. If you enjoyed this post and found it helpful, give it a thumbs up, leave a comment, and stay tuned for more content. Don’t forget to follow me on Instagram for updates on my app and more calisthenics tips.
Ready to elevate your calisthenics skills? Watch the full tutorial video: Advanced Tuck Planche Tutorial
If you read through all of this and found it helpful, but still would like that extra help – an exact path to follow – then for sure my Andry Strong Academy app will be of invaluable use to you. In it, there are 5 full calisthenics programs, of increasing difficulty, with entire workout sessions in each. The programs are designed to last 12 weeks and each day is planned for you. Specific exercises, sets, and reps are already laid out for you. Each exercise within a session has video description as well as form cues, leaving no guesswork. If you are truly committed to learning calisthenics, then getting started on one of these programs is for you.