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Abs

Tuck Planche

The Tuck Planche is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: front delts 28%, mid chest 16% and lower chest 9%.

Level: AdvancedEquipment: BodyweightMulti-joint (compound)

How to do it

  1. Squat down and place your hands flat on the floor or on parallettes, shoulder-width apart, fingers turned slightly out.
  2. Lock your arms straight and lean your shoulders forward past your hands.
  3. Round your upper back slightly, push the floor away and tuck your knees tight to your chest.
  4. Keep leaning until your feet lift off the floor and your body balances on your hands.
  5. Hold for 10 to 20 seconds, breathing steadily, then lower your feet with control.

Tips

  • Push the floor away hard so the shoulder blades spread around the ribs.
  • Keep the hips at shoulder height or higher, not sagging below.

Common mistakes

  • Bending the elbows to find balance.
  • Holding the breath during the hold.
  • Letting the hips drop below the shoulders.

Muscles worked by the Tuck Planche

  • Front delts Primary28%
  • Mid chest Secondary16%
  • Lower chest Primary9%
  • Upper chest Secondary9%
  • Serratus anterior Secondary9%
  • Triceps (lateral head) Secondary8%
  • Triceps (medial head) Secondary5%
  • Biceps (short head) Minor4%
  • Triceps (long head) Minor4%
  • Lower abs Stabilizer3%
  • Upper abs Stabilizer3%
  • Obliques Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Leaning forward past the hands turns the push up into a front delt and serratus hold. The push up is a closed-chain bench press: same chest, front delt and triceps pattern, with more serratus because the shoulder blades move freely and a plank-like core demand.

Tuck Planche alternatives

Same equipment

Similar exercises

Frequently asked questions

What muscles does the Tuck Planche work?

Mainly the front delts and lower chest. The mid chest, upper chest, serratus anterior, triceps (lateral head) and triceps (medial head) assist.

Is the Tuck Planche good for beginners?

The Tuck Planche is rated advanced. Learn the technique with a light weight first.

What is a good alternative to the Tuck Planche?

For example the Pseudo Planche Push Up, Handstand Hold and L-Sit. They train mostly the same muscles.

Sources

  • Calatayud et al. 2015, JSCR 29(1):246-253 (bench press vs push up)
  • Cogley et al. 2005, JSCR 19(3):628-633 (hand positions)

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