Advanced tucked planche
Triceps - Anterior deltoids - Upper chest
- 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.
Routines
Osvaldo Planche Basic Training
Intermediate
Triceps ∙ Shoulders ∙ Chest ∙ Abs
Tension circuit
Intermediate
Abs ∙ Shoulders ∙ Chest ∙ Triceps ∙ Dorsals ∙ Lumbar
Straddle Planche Strength
Advanced
Triceps ∙ Chest ∙ Shoulders ∙ Back ∙ Trapezius ∙ Abs
Destruction Straddle Planche
Advanced
Triceps ∙ Chest ∙ Shoulders ∙ Trapezius ∙ Back ∙ Abs
Drop sets chuzados full body
Advanced
Dorsals ∙ Triceps ∙ Abs ∙ Chest ∙ Biceps ∙ Shoulders
Advanced planche emoms
Advanced
Triceps ∙ Shoulders ∙ Chest
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Triceps ∙ Abs ∙ UpperChest ∙ LowerChest
Decline push-ups
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One arm push-up with chest clap
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Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ LowerChest
Tucked planche dips
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Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ HipFlexors ∙ Abs
Short dips
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Triceps ∙ LowerChest
Supine tucked back lever
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AnteriorDeltoid ∙ UpperChest ∙ Biceps
