Tuck Planche on parallettes
The tuck planche is a fundamental preparatory exercise for the planche. In this position, the body is held horizontally above the ground with the legs tucked toward the chest and the arms straight. Parallettes make the grip easier, reduce strain on the wrists, and provide extra stability as well as more clearance for the legs and feet due to the elevated starting position. The frog stand is often mistaken for the planche, but it involves bent arms, not straight arms, and therefore doesn’t belong to the family of straight arm skills.
Necessary equipment
Tuck Planche on parallettes - the correct execution
- Start in quadruped position on the parallettes
- Extend your arms to the maximum and consciously tense your triceps
- Press the Parallettes firmly into the floor and position your shoulders in a protracted depression (front down)
- Activate your chest and shoulder muscles
- Lean forward and shift your body weight to your hands
- Lean forward until you almost feel like you are going to tip over
- Lift your feet off the floor and pull your knees to your chest
- Keep maximum tension in the core in the position
- Make sure your arms remain extended throughout and your shoulders are in a deep and forward position (protraction/depression)
The exercise Tuck Planche is intended to be used as a technique exercise.
Which muscles are trained by Tuck Planche?
Primary trained muscles for Tuck Planche
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
Serratus Anterior - The serratus anterior muscle, also known as the anterior serratus muscle, is a muscle that runs along the sides of the ribs and attaches to the inside of the shoulder blade. It helps move the shoulder blade forward and outward and fix it against the chest wall. This is particularly important for movements such as bringing the arm forward or lifting the arm overhead. The serratus anterior muscle also plays a crucial role in stabilizing the shoulder during pushing or striking actions.
Biceps - The biceps brachii muscle is located on the front of your upper arm. It helps you bend your arm at the elbow, rotate your palm upwards, and lift your arm forward.
Secondary trained muscles for Tuck Planche
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.
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Alternative variants of Tuck Planche on parallettes:
Banded Tuck Planche on Parallettes
The assisted tuck planche with a band is a simplified version of the tuck planche. The band reduces part of the body weight, allowing the position to be held longer and helping to gradually build the necessary upper body strength.
Necessary equipment
Banded Tuck Planche on Parallettes - the correct execution
- Place a medium resistance band (black) over the parallettes, for example on a pull-up bar
- Position the resistance band at your hips
- Start in quadruped position on the parallettes
- Extend your arms to the maximum and consciously tense your triceps
- Press the Parallettes firmly into the floor and position your shoulders in a protracted depression (front down)
- Activate your chest and shoulder muscles
- Lean forward and shift your body weight to your hands
- Lean forward until you almost feel like you are going to tip over
- Lift your feet off the floor and pull your knees to your chest
- Keep maximum tension in the core in the position
- Make sure your arms remain extended throughout and your shoulders are in a deep and forward position (protraction/depression)
Advanced Tuck Planche on parallettes
The advanced tuck planche is a more challenging variation of the tuck planche. By tucking the knees less tightly toward the chest, the lever is extended, increasing shoulder strain and requiring more upper body strength. This exercise is an ideal preparation for the single-leg planche.
Necessary equipment
Advanced Tuck Planche on parallettes - the correct execution
- Start in quadruped position on the parallettes
- Extend your arms to the maximum and consciously tense your triceps
- Press the Parallettes firmly into the floor and position your shoulders in a protracted depression (front down)
- Activate your chest and shoulder muscles
- Lean forward and shift your body weight to your hands
- Lean forward until you almost feel like you are going to tip over
- Lift the feet off the floor and keep the hips open a little more than 90 degrees
- Keep maximum tension in the core in the position
- Make sure your arms remain extended throughout and your shoulders are in a deep and forward position (protraction/depression)
Similar exercises to Tuck Planche
Planche Lean with parallettes
The Planche Lean is one of the best exercises to prepare for the Planche, one of the most impressive calisthenics moves. Using parallettes helps reduce strain on the wrists and provides a more stable grip.
Advanced Tuck Planche with parallettes
The Advanced Tuck Planche is a challenging variation of the Planche. Compared to the basic Tuck Planche, where the knees are close to the chest, the legs in the Advanced Tuck are only slightly bent, which requires more strength and body control. This exercise serves as a transition to the Full Planche and is an important progression for calisthenics athletes looking to improve their Planche technique.
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