How to Tuck Planche - 4 AMAZING Tips! (Calisthenics)

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3 жыл бұрын

Here are 4 of the best tips to help you unlock the tuck planche!
The tuck planche is an awesome calisthencis skill that serves as a gateway to more advanced skills like:
- The straddle planche
- The full planche
- Handstand press
- Tuck planche push ups
It’s also a great exercise for building strength and muscle in the shoulders and biceps, as it places a lot of tension on these muscles.
If you’re a calisthenics beginner and can’t hold the tuck planche yet then don’t worry - I have included tucked planche progressions at the end of the video. These are ranked from easiest to hardest, so you have a clear line of progression to follow when training for the tuck planche.
The tucked planche is a deceptively “easy” looking skill, however there’s a lot to think about when holding it. Key things you should be aware of when performing the tucked planche are:
- Your hand positioning
- Making a mind-muscle connection with your upper back (specifically the muscles around the scapula and serratus anterior)
- Keeping your core engaged
- Leaning forward
- Breathing
For those of you who read the descriptions of my videos, below is a list of my personal favourite tuck planche progressions. These are the progressions that helped me the most when training for the tucked planche. However, as everyone is different, it’s best to experiment with different progressions to see which ones work best for you.
My favourite tuck planche progressions:
- Pseudo tuck planche hold
- Planche lean
- Pseudo planche push ups
- Straddle planche lean leg lifts
Hope you enjoy the video and remember to like, comment, and subscribe!
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Пікірлер: 204

@AaronChameilo 3 жыл бұрын

My breath has never maxed out this fast. Absolute brutal on the core

@tia4361 3 жыл бұрын

facts. this hold, although a progression for the full planche, is more similar to a tucked version of an L sit in full compression

@AshtonFitness 3 жыл бұрын

Yeah it's a tough one! But with practise it'll get much easier to hold ^_^

@zisischartampilas6601 Жыл бұрын

@@AshtonFitness is it ok if my feet get passed hands ? is that bad form?

@zaiekohash2729 11 ай бұрын

You should try this combo in your abs routine -> Pike to Pseudo tuck planche, really a Killer one, I would recommend you to try this once by replacing either one of the exercises from your list, just once. TRY IT

@R.I.P_ellie 7 ай бұрын

For me is is the shoulder I have some insane core strength I can tow thumbs extrem plank for 15 seconds

@hb3460 3 жыл бұрын

Dude! I held it for 3 seconds!!! I’ve watched a ton of videos about the tuck hold but this one is the reason why I can do it! Thank you so much!!!

@satriany31 2 жыл бұрын

I am becoming insane with that tuck planche thing but I have to admit your video is the most precise, clear I have seen. Thanks

@Superpowerjoker 3 жыл бұрын

This channel deserves more than millions of subs You made my day, and also my training plans!

@AshtonFitness 3 жыл бұрын

Thank you so much! Really appreciate that! 😁

@trackstar1931 3 жыл бұрын

Ikr

@adityaroy4857 3 жыл бұрын

My man, ive been scowering everywhere for a good tuck planche tutorial and yours is by far the best and has helped me progress the most. Keep up the amazing work man. Cant wait to see what videos from you are yet to come

@AshtonFitness 3 жыл бұрын

Thank you so much man, that's a big compliment! Good luck with your training!

@corwinchung4653 2 жыл бұрын

What i needed for my tuck planche training. Thanks mate 🙌🏻 subscribed

@atakansen5220 3 жыл бұрын

I loved your videos, your guide is so good and free! Thank you.

@AshtonFitness 3 жыл бұрын

Thank you so much :D

@xristiyanlazarov7558 2 жыл бұрын

This smile at the end of the video make my day happy! 😂😂😂

@alykfuller9070 Жыл бұрын

This was actually very helpful thanks dude!

@Adam-gb9gf 3 жыл бұрын

this is a sick video thanks man been doing these progression exercises this morning. Looking forward to the other vids. Hopefully you have some on back / front lever and advanced L sit

@AshtonFitness 3 жыл бұрын

Thanks Adam! I have tutorials fro these: How to back lever: kzfaq.info/get/bejne/h9KbYLBerp2Xpps.html&t How to front lever: kzfaq.info/get/bejne/jcuoq9Z_29zHo6s.html&t How to L-Sit: kzfaq.info/get/bejne/idqEjZd635mde6c.html Hope that helps!

@WorkoutUnionPT 3 жыл бұрын

As always, with those great tips! Keep it up man!

@AshtonFitness 3 жыл бұрын

Thank you my broo!!

@riconater3215 3 жыл бұрын

Thanks for making this video I needed this info! I am trying to bridge that gap between planche lean and tuck planche and I think with some of these exercises I will be able to 💪

@AshtonFitness 3 жыл бұрын

Glad it was helpful! I hope you'll be able to hold it soon!

@Rapunzel879 3 жыл бұрын

Thanks 4 the amazing content!

@AshtonFitness 3 жыл бұрын

You're welcome dude! :D

@krishnakantdubey5415 Жыл бұрын

Thankyou I learn something from your video

@avwel3827 Жыл бұрын

Great video!!❤

@man94xxBIG Жыл бұрын

THANK YOU SOOOOO MUCH!! I finally understand why I haven't been able to lift my feet off the ground🤦🏻‍♂️🤦🏻‍♂️🤦🏻‍♂️🤦🏻‍♂️🤦🏻‍♂️...I wouldn't keep my feet in the right way. I've successfully been able to hold myself for 0.5 to 1.5 seconds on my first day today. And I'm a giant 6 feet 7 inch 230 pound guy 💪🏻💪🏻💪🏻💪🏻💝

@AshtonFitness Жыл бұрын

Well done! :D

@daleasaroy 3 жыл бұрын

Really helpful man! Thanks

@AshtonFitness 3 жыл бұрын

Glad it helped!

@Ke1rlockhar7 8 ай бұрын

Just pausing this video before I even start it to say this guy is the goat, love the content keep it up

@AshtonFitness 8 ай бұрын

Hahaha thank you my bro, I appreciate that a lot!

@marvelmanoharan8313 3 жыл бұрын

Thank you🤟🏾🤟🏾

@ahamefulehenry8455 8 ай бұрын

Just unlocked my tucked planche today😊 I can hold it for like 3 seconds. Thanks for your tips🎉

@AshtonFitness 8 ай бұрын

Ayy that's great news man! Well done! Glad I could help :D

@rainerkohut 3 жыл бұрын

great systematic progression!

@AshtonFitness 3 жыл бұрын

Thanks dude 😁💪🏾

@lalruatdika2494 2 жыл бұрын

I always do scapula pushups along with pushups whenever i do it without knowing it Btw great vids...keep up the good work💪

@janfranceskyle4352 2 жыл бұрын

Thank you.

@nitinsudhakaran5929 3 жыл бұрын

Thank you for information

@AshtonFitness 3 жыл бұрын

You're welcome dude! And thanks for subscribing ^_^

@salvageddoor 3 жыл бұрын

Very informative video

@AshtonFitness 3 жыл бұрын

Glad you liked it!

@adensfitness8875 3 жыл бұрын

Imma deffo try this fella

@AshtonFitness 3 жыл бұрын

Good luck Aden!

@footballtutorialz 3 жыл бұрын

Hey your videos are too good...🔥🔥

@AshtonFitness 3 жыл бұрын

Thank you so much 😀!

@itscalisthenics3434 3 жыл бұрын

Bro thank very very much This video helped a lot I learn it in only 8 days

@itscalisthenics3434 Ай бұрын

@Kevin.77758 well i was training before watching his video for calisthenics so i had the strength this video gave me direction and i did it But it was a year back now I can't do it ☠️😶‍🌫️

@mjowta 2 жыл бұрын

very good man

@bazartejamilito3488 2 жыл бұрын

Did my first tuck planche💯💯

@AshtonFitness 2 жыл бұрын

Congrats man, that's awesome!

@carlocastillo1036 Жыл бұрын

I have been trying to do a tuck planche for a while now but couldn't get it; never knew how to set it up. Watched your video showing how to properly set it up and boom, got it forst try for a few seconds

@trackstar1931 3 жыл бұрын

You are officially my gym teacher

@AshtonFitness 3 жыл бұрын

Hahaha thanks man! Really happy you chose me!

@GirishVenkatachalam 2 ай бұрын

Really like

@user-su8ji3qx5n 3 жыл бұрын

ty bro

@teosuperman_ 3 жыл бұрын

Good job💯💯💯

@AshtonFitness 3 жыл бұрын

Thanks Teo! :D

@cumulonimbuschannel 13 күн бұрын

Bro made it look easy

@technic_and_programming 2 жыл бұрын

Ты красава! Молодец 🔥

@jeffreyridenberg7505 Жыл бұрын

1:15 I totally faceplanted myself into the ground

@marcustheslink3516 3 жыл бұрын

Another thing you missed out is is to depress your shoulder by pulling it away from your neck this engages your lats and chest, giving you a stronger planche as compared to just rounding your upper back

@AshtonFitness 3 жыл бұрын

Very good tip! I'll include it in another video if I make one for the planche :D

@marcustheslink3516 3 жыл бұрын

@@AshtonFitness niceee

@buhahahahah6212 3 жыл бұрын

two words, FUCKING AMAZING mate thank you

@AshtonFitness 3 жыл бұрын

Thanks so much :D!

@Hubazuba 11 ай бұрын

Still can’t do this. I don’t work my shoulders enough and I have to put more shoulder work in my routines. But I aim to do it by the end of the month

@Perhaps424 2 жыл бұрын

Beginner over here moving from weights to body weight wow! I never thought 💭 would be this challenging. Is it effective to do leaning planches in the parralettes

@pralhad.panchal425 3 жыл бұрын

Lots of love from India

@AshtonFitness 3 жыл бұрын

Thanks :D!

@NoorHasan-nt6hb 3 жыл бұрын

Nice

@AshtonFitness 3 жыл бұрын

Thanks Noor!

@HangukHapa 3 жыл бұрын

You make this look so easy!

@AshtonFitness 3 жыл бұрын

Hahaha it's just practise Becksss!

@baddxample 3 жыл бұрын

What kind of rep/sets would you advise on the exercises at the end?

@deepasharma945 3 жыл бұрын

Hye Thanks 😊 it's so helpful Can you recommend some core exercises

@AshtonFitness 3 жыл бұрын

You're welcome! I've got plenty of core exercises/workouts on my channel, check them out 😁

@DGrayMan180994 2 жыл бұрын

Any tips for balancing when holding tuck planche on the floor? I have issue with holding for more than 2 secs

@sarcasticshooter1528 3 жыл бұрын

Brother Can we do scapular pushups along with normal pushups? Protracting scapula at top And depressing at bottom

@m.saqibansari7988 Жыл бұрын

When should I train this? After my push workout?

@logans3365 7 ай бұрын

I don’t like the frog stand because my knees dig into my arms too much, I’ll start training for tucked planche instead, all it takes is a little more strength in some key areas, so it shouldn’t be too hard

@faxxxu2232 Жыл бұрын

Thank you Ashton I try tuck planche on December 25 and it's very hard and I use your method until now January 12 I unlock tuck planche for 7 seconds thank you tips just muscle mind connection on shoulder

@AshtonFitness Жыл бұрын

Woohoo! Very glad I could help you man, well done!

@faxxxu2232 Жыл бұрын

@@AshtonFitness ashton do you have advance tuck toturial too?

@AshtonFitness Жыл бұрын

@@faxxxu2232 No I don't unfortunately :(

@ksanaks9932 3 жыл бұрын

i workout everyday i do legs then the next day i do the upper body should i do these exercises the day i do upper body or should i do it on the day after it because i feel like if i do these the day i do upper body it will be too difficult and there wont be much result.

@madhav3444 2 жыл бұрын

What should be the head position?

@TheTaei 2 жыл бұрын

I feel pain on my shoulder when lift me feet up. how can I fix this prob

@gokeym 2 жыл бұрын

Heyy, I have a question. I'm pretty new to calisthenics and saw a lot of different exercise or skills like this one, should I try to focus on one and go to another skill. Or try to do them all parallel or maybe on different days? Or do like main exercise and not focus on any specific skill? Im a little bit confused haha

@dandogamer Жыл бұрын

Focus on one at a timr

@shelleddawn922 6 ай бұрын

I actually had the strength to hold tucked planche for 5seconds it's just my technique was bad thanks a lot man for your help.

@AshtonFitness 6 ай бұрын

Glad I could help man, well done for getting it!

@Maher-gw7in 10 ай бұрын

Unlocked

@AshtonFitness 10 ай бұрын

Yessssss love it!!

@fatasskrizzz9376 4 ай бұрын

Paralletes are so much easier i cant even thing on holding it on the floor my body dont come up but on paralletes its working

@hdela8172 3 жыл бұрын

Like 84👍🏾 great core strength!

@AshtonFitness 3 жыл бұрын

Thanks big H! :D

@photochop2207 2 жыл бұрын

What after tuck planche To planche

@knh5248 3 ай бұрын

The shoulder close or open?

@MultiMyNickName 5 ай бұрын

My advice on this would be not to start in that raised position until you have mastered the technique, its counter intuitive. The hardest thing in learning planche at the start is learning where and how to apply force, this is done by driving from your shoulders down towards the floor. Doing it from this raised position leads to poor understanding on that unless you already know what to do with the shoulders. Its not just the position, its the application of power from the shoulders to create the lift and hold thats going to be missed. Instead do it from a kneel position with your knees between your arms. Why? Because the only way you will EVER get off the floor from that position is when you are able to activate the shoulders and push down fully towards the floor to create the space to activate your scapular lift. The way in this video is probably useful when you have already mastered the correct technique and strengthened those movements, doing it before then winds up with you just trying to lean onto your arms and shoulders and using your back for power, wrong technique. You have to master the drive down to create the right platform for the move. The other thing is, the knees version can be used for knees to toes raises allowing you to rep the movement and strengthen it effectively without putting too much strain on wrist tendons.

@darthmaul9991 Жыл бұрын

How do you not feel like your elbows are gonna give or snap? Can't be the only one?

@nightgfit17 4 ай бұрын

How Many reps for beginners 😊

@SuperWulverin Жыл бұрын

👍

@fitnessxmehta 3 жыл бұрын

Kitne time me aa jayega sir

@swuxg Жыл бұрын

I can stay tucked planche for 5-6 seconds. Is it good?

@user-qe6wq1rx2x 3 жыл бұрын

Sir,How many pushup can you do at once.place replay

@rahulvetal165 2 жыл бұрын

How many sets and reps

@darkfantome7097 2 жыл бұрын

4:15

@angycucumber4319 11 ай бұрын

Hi. I know i need strong abs to do the pose but my abs get sore every time I exercise them. How to prevent getting sore

@AshtonFitness 11 ай бұрын

By exercising them more. Eventually, they'll hurt less and less 💪🏼

@aprimic 2 жыл бұрын

is this easier or harder than handstand?

@alvarom.2097 3 жыл бұрын

When I'm doing tuck planche, my hips tend to drop and my feet are close to the ground. How can I solve this problem?

@kbomb1235 3 жыл бұрын

I have the same issue. Which is why I've been watching videos. I THINK it might be weak hip flexors (but I need more research to know for sure)

@alvarom.2097 3 жыл бұрын

@@kbomb1235 the solution may be in planche-handstand positives. The problem: I don't know how to perform the exercise.

@torrisriwi6976 3 жыл бұрын

increase your core strength by doing l sits, i had that problem as well but now i can finally hold 10 sec of perfect tuck plance by progressing from L sit

@libraalibaba 3 жыл бұрын

@@torrisriwi6976 Thanks alot my man. I've been practicing it as well.

@AshtonFitness 3 жыл бұрын

It's most likely weakness in the core and/or hip flexors. Practising things like L-sits and hanging leg raises will help a lot. Even leg raises on the floor will help too. Hope that helps!

@bright_polestar Жыл бұрын

bro i can do tuck planche but i cant l sit on floor, why??

@gepe7176 2 жыл бұрын

you know the exercise (full planche) is hard when you need a progression for a progression

@bradleywalton970 2 жыл бұрын

Well the full planche is considered one of the hardest calisthenics moves by a lot of people

@user-ch8ol6cp1s 2 жыл бұрын

If u go to abt 3:50-4:00 you can see how thin his legs are (aka sm1 skipped the leg days)

@AshtonFitness 2 жыл бұрын

Hahahahahaha man provided the timestamp and everything 😂😂 Have you seen Usain Bolt's legs, btw? He's the fastest man in the world. Look at his legs :)

@greensanity Жыл бұрын

But damn bro, why did i find u that late. I can finally progress thank u man 🫡

@kougamishinya6566 3 ай бұрын

I find it so much easier on paralettes simply because my arms are short

@anthonyinhcmc3234 2 жыл бұрын

Planche lean reps hurt my thumb wrist thingy... any way around the wrist problem.. or another exercise?

@AshtonFitness 2 жыл бұрын

When people experience wrist pain doing calisthenics skills, one thing that sometimes helps them is trying the skill on parallettes :)

@chimpanzee4271 2 жыл бұрын

Which is Harder this or full elbow lever, because i can do elbow lever

@AshtonFitness 2 жыл бұрын

This is harder

@antotizwell9215 Жыл бұрын

i feel my shoulders dying in a good way

@omaroficyalle2693 3 жыл бұрын

I am from Algeria, if the children of my country are here, even my Moroccan and Tunisian brothers, and all countries, with your love, let them honor me with participation.

@bruh-wb9fl 3 жыл бұрын

I am from Moroccan Rabat 🇲🇦❤️😄😄

@omaroficyalle2693 3 жыл бұрын

@@bruh-wb9fl thank you good job brother

@bruh-wb9fl 3 жыл бұрын

@@omaroficyalle2693 🙂🙂😄😄👌

@AshtonFitness 3 жыл бұрын

Haha I like this :D

@yasseralshalati4352 3 жыл бұрын

At what age did you start working out and begin calisthenics ? Please answer Great content man I can do the handstand with ease now ✊🏻

@AshtonFitness 3 жыл бұрын

Really glad my content has helped you ^_^ And I started doing calisthenics properly when I was about 17/18

@peti2371 3 жыл бұрын

Hello, is it possible to have pain in my legs while I'm doing the tucked planche? And if yes, what can I do?

@AshtonFitness 3 жыл бұрын

You shouldn't experience any pain in your legs when you do the planche. Maybe stretching before you train might help

@peti2371 3 жыл бұрын

@@AshtonFitness thanks, bro👌

@bryanrasoantenena5133 3 жыл бұрын

What is the song in the back ground

@AshtonFitness 3 жыл бұрын

It's an instrumental by my friend @Gr3gIsThatYou. You can find his music on KZfaq by searching "Greg IsThatYou" 🎶

@an.1905 Жыл бұрын

Is this effective to strengthen the core like a lot? Like, Could I just ONLY do this exercise to increase core strength?

@AshtonFitness Жыл бұрын

It does strengthen your core a little, but I recommend doing a range of core exercises to strengthen your core

@an.1905 Жыл бұрын

@@AshtonFitness oh ok, sorry to bother you again BUT what would you say are 2 or 3 BEST core exercises that DOESNT REQUIRE ANY EQUIPMENT that's like most effective

@benitamanzano3872 3 жыл бұрын

You know why my forearms hurt when I do a tuck planche plz

@pasang999. 8 ай бұрын

I stopped due to wrist pain😢

@Leon-qt5bm 3 жыл бұрын

I dont know why but its easier for me to do tucked Planche on the floor. Because of my opend palm I feel more strengt then doing it on parallets. I also feel more pain on parralets.

@AshtonFitness 3 жыл бұрын

Yeah sometimes I find it easier on the floor as well. I don't know why hahaha

@natedavis7750 2 жыл бұрын

opposite for me can barley do it on palm

@kwarkoocoxs2153 3 жыл бұрын

You have missed out an important step. Rotate the pits of your elbow pit to face forward.

@saniyosh8489 3 жыл бұрын

Why is vshred ad everywhere?!

@sam5122 3 жыл бұрын

4:29 aren't those decline push ups?

@alexg474 3 жыл бұрын

Yes, those are decline push ups but he made a mistake I guess.

@AshtonFitness 3 жыл бұрын

Hahaha it's because when this exercise was first introduced to me when I first started working out, the person who showed me called them "incline push ups". They've just been ingrained in my memory as "incline push ups" ever since (because your feet are inclined while you do them). But I think most people call them "decline push ups", so you're right 💪🏾

@sam5122 3 жыл бұрын

@@AshtonFitness it's alright buddy, we got you

@TheBestMOC Жыл бұрын

I got the strength in all the muscle groups needed EXCEPT THE CORE😭

@janpriban2614 Жыл бұрын

I really dont understand this move. I've been doing bodyweight workouts for 10+ years, can do 40-50 push ups with a 20 kg vest, can do about 40 dips at a 80 kg bw, all with proper form. Yet holding the tuck planche for more than 2 seconds seems impossible. I can hold planche leans with hands at waist level for a minute and probably longer. I just can't figure out where the weak point is. I have straight arms, keep my scapula protracted, yet I can't do it. If anyone has any idea, I would really appreciate an opinion.

@davidarencibia7628 Жыл бұрын

So strange, take a look to your wrist flexibility. Are you sure that you do the push ups in a full range

@janpriban2614 Жыл бұрын

@@davidarencibia7628 Yes, I am sure. Wrist doesn't seem to be the issue, since I can't do it even on paralletes

@aqrzoryan3166 Жыл бұрын

@@janpriban2614 you need to do front raises with 40 % of your Weight per arm