What is Planche Tuck Push-Up?

The Planche Tuck Push-Up is a hard calisthenics push variation where you maintain a tucked planche line while lowering and pressing your body, primarily targeting triceps, chest, shoulders and forearms. It requires high shoulder stability, scapular control and core strength, so staged progressions and strict form are essential.

How to Do Planche Tuck Push-Up

  1. Kneel and Setup: Start kneeling, hands shoulder-width and fingers forward. Depress shoulders, protract scapulas, and lift hips to create a stable tucked planche line before pressing.
  2. Tuck Planche Hold: Shift weight forward into a tucked planche hold with knees close to chest, keeping body parallel and core braced. Maintain even breathing and neutral neck.
  3. Scapular Control: Protract scapulas and depress shoulders throughout movement to protect joints. Keep elbows slightly tucked and avoid shrugging; retract only between sets for recovery.
  4. Lower with Control: Slowly bend elbows, lowering until knees lightly touch the ground or you reach safe depth. Maintain parallel body line and tight core to prevent sagging.
  5. Press Back Up: Explode through palms to press back to tucked planche hold. Keep shoulders packed and avoid hyperextension; rest between reps if form breaks down.

Muscle Groups

Triceps, Chest, Shoulders, Forearm

Description

Start from kneeling on the ground and getting into a Planche Tuck Hold position with protracted scapulas and depressed shoulders.

From there, while keeping your body parallel to the ground, bend your arms to lower yourself until your knees make light contact with the ground.

Immediatly push back up into a Planche Tuck Hold position while keeping your body leveled to complete a full rep.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Planche Tuck Push-Ups?

Planche Tuck Push-Ups build advanced pushing strength, shoulder stability, triceps and chest power, plus core and wrist endurance. They improve scapular control and body tension, translating to other calisthenics skills like full planche and handstand pushing strength when practiced with proper progressions.

What common mistakes should I avoid?

Common mistakes: collapsing the shoulders, flaring elbows, dropping the hips or arching the back, and rushing depth. Neglecting scapular protraction and poor wrist alignment increase injury risk. Use regressions and slow reps to maintain control and correct technique.

How do I progress to or regress from Planche Tuck Push-Ups?

Progress by mastering tuck planche holds, elevated pseudo planche push-ups, and weighted tuck holds. Regress with incline push-ups, knee tuck holds, and scapular push-ups. Gradually decrease assistance and increase hold time while monitoring shoulder and wrist comfort.