Tucked planche
Triceps - Anterior Deltoid - Upper Chest
- Get into a squat position with your legs bent and your hands on the floor or on grips.
- Lean forward, lift your feet off the ground and hold for a certain amount of time.
- The correct technique is with your elbows locked, arms fully extended, and your scapulae protracted (rounded upper back).
Sessions
Vectis
Intermediate
Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves ∙ Upper Chest ∙ Lower Chest
Shoulder and triceps builder
Intermediate
Upper Chest ∙ Lower Chest
Handstand Strength
Intermediate
Upper Chest ∙ Lower Chest
Planche preparation
Intermediate
Upper Chest ∙ Lower Chest
Flag & Planche
Intermediate
Upper Chest ∙ Lower Chest
Osvaldo Planche Basic Training
Intermediate
Upper Chest ∙ Lower Chest
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Shoulder shake
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ RearDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ LowerTrapezius ∙ SideDeltoid
L sit raises with wink on dip bar
Abs ∙ Obliques ∙ HipFlexors ∙ LowerChest ∙ Triceps
Descent from handstand to straddle planche
Triceps ∙ AnteriorDeltoid ∙ Serratus ∙ UpperChest ∙ UpperTrapezius
T push-ups
Triceps ∙ Abs ∙ ExternalRotators ∙ LowerChest ∙ UpperChest ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid
Support position with rotation on rings
Triceps ∙ Biceps ∙ Abs ∙ ExternalRotators ∙ LowerChest
Tiger bend
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ Serratus