If your regular workout routines are starting to bore you, here’s something new to try.
It does not involve another expensive machine or weird diet drinks to get you in shape, which makes it a suitable exercise for beginners who are looking for a lighter routine during the day.
The Tucked Planche is an excellent way to increase pressing strength and prepare for the Planche. This routine involves using parallettes or just your hands depending on which level of difficulty you’re comfortable with.
This routine primarily works the shoulder muscles, chest muscles, upper and lower back muscles, triceps, and core.
As you move through the entire series of motions, each muscle group becomes involved.
Benefits of Tucked Planche
The tucked planche is one of the most remarkable displays of human strength and very few can do this. It takes a lot of hard work, discipline, and dedication to be able to do it.
Challenging yourself to attempt it will help you build incredible upper-body and core strength. If you have the basic strength and flexibility to begin working the planche, there are numerous reasons to include it in your training.
How Can You Achieve The Tucked Planche?
Now that you know what makes this exercise awesome, it’s time to try it out.
1. Tucked Hold
It is very tempting to try and do the most difficult exercises you can do with tucked planche, but let’s start with the easiest. The Tucked Hold will be the first movement.
How To Do It
- Lift yourself up by placing your hands on the floor or on parallettes.
- Tense your shoulder muscles. This means that when pushing into your performing parallettes or onto the floor.
- Leave some space between your shoulders and neck.
- Tuck your knees in and push yourself up.
- Try to stay in this position for 5 seconds. If you can already do 5 seconds, move on to 10 or 15 seconds.
2. Frog Stand
If the tucked hold was a piece of cake, then you’re ready for this one!
How To Do It
- Stretch your fingers out wide and place your hands on the floor in line with your shoulders.
- Place your elbows on the inside of your knees and lean forward.
- Push your elbows outside and lift your feet off the floor once you’re in this position.
- Look for a steady position and try to keep the Frog stand as stable as possible.
3. Crane Pose
It never gets easier, because the more difficult the routine is, the better the results.
How To Do It
- This variation of the previous exercise is done with straight arms rather than bent arms.
- Aside from that, you place your elbows on the outside of your knees rather than the inside of your knees.
4. Tucked Planche Pulses
In the previous exercises, you were doing stationary exercises to improve your balance. Now that you’ve got that covered, it’s time to get moving.
How To Do It
- Start with short rhythms in this exercise.
- The goal is to start in a Tucked Hold and transition to a Tucked Planche Hold.
- Simply repeat this step. It’s critical for your feet to stay off the floor.
- Once you’ve gotten the hang of it, do this at least 5-10 times per set.
5. Tucked Planche Hold
is the most difficult but rewarding one.
How To Do It
- Push your hands onto the floor or parallettes, check that your arms are straight, and begin walking forward.
- Round your back by stretching your scapula.
- Bring your knees as close to your chest as possible while remembering to protract your scapula.
- Keep your legs bent rather than straight.
- Lift your feet off the floor and lean forward. Try to stay in this position for as long as you can.
Final Thoughts
The Tucked Planche is truly an astounding way to strengthen your upper body. However, if you have existing health conditions that may worsen if you do this exercise, make sure to consult with your doctor to avoid such accidents. Remember to always stay safe and healthy!
And if for some reason you are certain that you can’t do this type of exercise, there are still plenty of other alternatives that are good for your health. Your health condition is not the end of your fitness journey. Always remember that!
