Tuck Planche Push-Up exercise
A push-up performed in a tuck planche to challenge core and upper-body control.
Updated By PumpPal
How to perform Tuck Planche Push-Up
- Get into tuck planche with hands on floor and knees tucked.
- Lower chest by bending elbows, elbows back.
- Keep feet off the ground and core tight.
- Push back up to the start position.
- Repeat for desired reps.
What is Tuck Planche Push-Up?
The tuck planche push-up is an advanced bent-arm press performed while the knees remain tucked and the feet stay off the floor. It combines planche balance with a controlled push-up, so the shoulders remain forward of the hands throughout the repetition.
What muscles does Tuck Planche Push-Up work?
The front deltoids, chest, triceps, and serratus anterior produce the press. The rotator cuff, upper back, biceps, forearms, wrists, hands, abdominal wall, hip flexors, glutes, and legs stabilize the tuck and forward lean.
Tuck Planche Push-Up form cues and common mistakes
- Warm up the wrists and shoulders, use a clear padded area or stable parallettes, and first master a controlled tuck planche hold.
- Place the hands securely, spread the fingers or grip the handles, and push the shoulder blades apart before the feet leave the floor.
- Lean the shoulders forward, tuck the knees close, and keep the hips lifted without resting the legs on the arms.
- Bend the elbows through a shallow range you can reverse, then press while maintaining the same tuck and forward shoulder position.
- Return to tuck planche holds or feet-assisted repetitions if balance breaks, and stop for wrist, elbow, or shoulder pain.
How to add Tuck Planche Push-Up to a workout
Treat tuck planche push-ups as a high-skill strength movement performed while fresh. Start with 3 to 6 sets of 1 to 4 controlled reps or slow partials with generous rest. Increase range before adding repetitions or progressing the tuck.
Frequently asked questions
What should I master before tuck planche push-ups?
Build pain-free planche leans, frog stands, push-ups, and a stable tuck planche hold. You should be able to support the tuck without collapsing through the shoulders or wrists.
What muscles do tuck planche push-ups work?
They heavily train the front shoulders, chest, triceps, and serratus while the upper back, rotator cuff, arms, core, hip flexors, glutes, legs, wrists, and hands stabilize the position.
Are parallettes better for tuck planche push-ups?
Parallettes can provide a neutral wrist position and extra clearance, but they must be stable and nonslip. The floor is also appropriate if your wrists tolerate the angle comfortably.
Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.