Exercises / Intermediate
Advanced tucked planche
- Triceps
- Anterior Deltoid
- Upper Chest
Available on Calisteniapp for iOS and Android.
- Level
- Intermediate
- Muscles
- 3
- Equipment
- Bodyweight
01 / Steps
How to do it
Get into a tucked planche position.
Attempt to lift your lumbar so that your torso is at least parallel to the ground.
Separate your knees from your chest so that they are at hip height.
Try to keep your scapulae in protraction and your pelvis in retroversion.
You can do this on the ground or on push up grips.
02 / Muscles
Muscles worked
Triceps
Anterior Deltoid
Upper Chest
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength55
- Explosivity0
- Technique55
- Cardio0
- Mobility15
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
Intermediate
Osvaldo Planche Basic Training
Triceps ∙ Anterior Deltoid ∙ Upper Chest ∙ Lower Chest
36 min · 6 exercises
Intermediate
Intermediate Tension Circuit
Lumbar ∙ Abs ∙ Anterior Deltoid ∙ Lower Chest
6 min · 4 exercises
Intermediate
Straddle Planche Strength
Triceps ∙ Anterior Deltoid ∙ Upper Chest ∙ Serratus
48 min · 7 exercises
Intermediate
Destruction Straddle Planche
Triceps ∙ Upper Chest ∙ Anterior Deltoid ∙ Upper Trapezius
16 min · 5 exercises
Intermediate
Drop sets chuzados full body
Abs ∙ Lats ∙ Biceps ∙ Hip Flexors
39 min · 22 exercises
Intermediate
Advanced planche emoms
Triceps ∙ Anterior Deltoid ∙ Upper Chest
5 min · 2 exercises
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Variations and exercises that train similar muscles.
AdvancedFront lever touch
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BeginnerIsometric dips
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IntermediateStraddle press with bent elbows
Triceps ∙ Anterior Deltoid ∙ Lumbar
IntermediateStraight handstand with posterior pelvic tilt
Triceps ∙ Abs ∙ Anterior Deltoid
IntermediateAssisted hefesto on ground without support
Biceps ∙ Triceps ∙ Anterior Deltoid
Intermediate45° back lever
Lumbar ∙ Anterior Deltoid ∙ Lower Chest