Tuck Planche Push Up
A push-up done from a tuck planche: knees pulled to your chest and feet off the floor, you bend your arms to lower toward the floor and press back up on your hands alone.
- Primary muscles
- Upper chest, Middle chest, Lower chest, Front delts
- Secondary
- Triceps
- Logged as
- Reps
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Why do it
This is the first planche push-up most people can manage, because tucking your knees keeps the lever short. It suits calisthenics athletes who can hold a static tuck planche and want pressing strength for the straddle and full versions. Your feet never touch down, so your chest and front delts carry your whole weight, unlike a pseudo planche push-up where your feet still take some of it. If your tuck hold is shaky, keep practicing that first.
How to do it
Get into a tuck planche: hands on the floor about shoulder-width apart, knees pulled to your chest, weight leaning forward over your hands and your feet off the ground.
Hold your back rounded and your core tight so your hips stay level with your shoulders.
Bend your elbows to lower your chest toward the floor, keeping your knees tucked and your balance forward.
Press back up to the tuck planche. Hold a static tuck planche for 15-20 seconds before adding the push-up, and warm up your wrists first.
Common mistakes
Letting your hips drop below your shoulders
When your hips sink, your weight shifts back and your feet touch down. Round your upper back, push the floor away and keep your hips level with your shoulders.
Shifting your weight back as you lower
If your shoulders move back over your hands, you tip onto your feet. Lean slightly further forward as your elbows bend so your balance stays over your hands.
Opening the tuck mid-rep
Knees drifting away from your chest lengthen the lever halfway through the rep. Keep them pulled in tight, and open the tuck only on purpose as a step toward the advanced tuck.
Lowering too fast
Dropping quickly makes it nearly impossible to keep your balance and hip height. Lower slowly, even if you only go partway down at first.
Sets, reps and progression
How many sets you do and how close to failure you take them depend on your goal and your week, not on the exercise. These guides cover it:
Alternatives that train the same thing
Same movement, a different angle or piece of equipment.
