Advanced tucked planche on rings
Anterior Deltoid - Biceps - Upper Chest - Triceps
- Start in a support position on the rings with a neutral grip, keeping your arms fully extended, elbows locked, and scapulae in protraction and depression. Make sure the rings are stable and parallel to each other. This is your starting position.
- Lean your body forward by shifting your weight onto your hands while lifting your legs off the ground with your knees slightly bent at hip height. Unlike the basic tuck position, move your hips back until your back is parallel to the floor, maintaining a slight posterior pelvic tilt to avoid lumbar arching. It is vital that your torso remains horizontal and your elbows do not bend at any time.
- Hold the position for the prescribed time, controlling the instability of the rings and maintaining constant scapular protraction for a solid base. Finally, gently return to the initial support position or lower yourself to the ground in a controlled manner. Always prioritize technical quality and joint lockout to ensure safe progression toward more complex variations.
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