What is Assisted tucked planche scapula push ups?

Assisted tucked planche scapula push ups are a medium-level calisthenics push exercise performed from a tucked planche with toes lightly supporting balance. It primarily targets the chest and scapular stabilizers while building shoulder stability and core tension. Difficulty: Medium; suitable for trainees with basic upper-body strength.

How to Do Assisted tucked planche scapula push ups

  1. Set up position: Start in a tucked planche with toes lightly touching the ground, arms straight, shoulders protracted and core braced to maintain a flat torso.
  2. Scapula squeeze: Slowly allow your shoulder blades to come together, lowering the chest slightly while keeping arms straight and core engaged to protect the lower back.
  3. Push the floor: Explosively push the floor away by protracting the scapula and rounding the upper back, maintaining straight arms and steady breathing throughout the rep.
  4. Control descent: Return slowly by allowing scapulae to retract while keeping torso stable; control movement to avoid collapsing the shoulders or sagging the hips.
  5. Progress gradually: Reduce toe support over time, add holds or increase range of motion only when you can perform clean reps with straight arms and stable scapula control.

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.

Movement Group

Push

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of assisted tucked planche scapula push ups?

They strengthen the chest, scapular stabilizers, and shoulder girdle while improving core tension, scapular control, and planche-specific balance. Regular practice enhances pressing stability and reduces shoulder injury risk by teaching controlled scapular motion.

What common mistakes should I avoid?

Common errors include bending the arms, relying heavily on toe support, rushing scapular movement, letting the hips sag, and holding your breath. These reduce effectiveness and increase injury risk—prioritize straight arms, slow controlled scapular motion, core tightness, and steady breathing.

How do I progress or what are easier alternatives?

Progress by reducing toe support, increasing hold time, and adding controlled reps. Use easier alternatives like scapular push-ups, incline scapula push-ups, band-assisted tucked planche holds, or elevated hand variations. Gradual overload and consistent scapular control are essential for safe progress.