Also known as: tucked planche push ups, planche scapular push ups, assisted planche push ups, tucked scapular pushups, scapula push ups planche
What is Assisted tucked planche scapula push ups?
Assisted tucked planche scapula push ups are a medium-level calisthenics push variation where you hold a tucked planche with toes lightly supporting balance while performing controlled scapular movements. They primarily target the chest and shoulders while improving scapular stability and core tension.
How to Do Assisted tucked planche scapula push ups
- Set tucked position: Start in a tucked planche with toes lightly on the ground for support, arms straight, shoulders engaged, and hips high to minimize leverage.
- Brace your core: Tighten your core, squeeze glutes, and press ribs down. Maintain a hollow body to protect the lower back and keep balance through the shoulders.
- Control scapula retraction: Lower chest by allowing shoulder blades to retract slightly while keeping elbows locked; move slowly to feel scapular control and avoid sudden drops.
- Protract and push: Push the floor away by protracting the scapulae and rounding the upper back, keeping arms straight and driving through the shoulders, not the elbows.
- Maintain straight arms: Maintain straight arms and neutral wrist alignment; stop if you feel sharp shoulder pain and reduce range or increase toe support for safety.
- Reset and repeat: Reset between reps by returning to the starting tucked planche, breathe, and perform controlled sets. Progress by reducing toe support or increasing hold time.
Muscle Groups
Chest
Description
Get into a tucked planche position and lightly rest your toes on the ground for balance and support. Keep your arms straight and core tight. From here, lower your chest slightly by letting your shoulder blades come together, then push the floor away to round your upper back. Focus on slow, controlled scapula movement while maintaining straight arms and minimal help from your toes.Progressions and Regressions
- Assisted tucked planche scapula push ups (current)
- Tucked planche toe taps
- Planche Lean
Frequently Asked Questions
What are the benefits of assisted tucked planche scapula push ups?
These push ups build chest and shoulder strength while improving scapular control, shoulder stability, and core tension. They teach controlled protraction/retraction under load, improving posture and reducing injury risk by training precise shoulder blade mechanics in a progressive, low-equipment way.
What common mistakes should I avoid?
Common mistakes include bending the elbows, performing rapid uncontrolled scapular movements, collapsing the shoulders, relying too much on toe support, and tensing the neck. Focus on straight arms, slow scapular control, and reducing range if form breaks to prevent strain and injury.
How can I progress or regress this exercise?
Regress by increasing toe support, performing scapular push-ups or incline push-ups, or reducing range of motion. Progress by minimizing toe contact, extending the planche lean, increasing hold time, practicing full tucked planche holds, or advancing to straight-arm planche variations when ready.