Tucked planche on rings
Anterior Deltoid - Biceps - Triceps - Upper Chest
- Start in a support position on the rings with a neutral grip, keeping your arms fully extended, elbows locked, and scapulae protracted. Make sure the rings are stable and parallel to each other. This is your starting position.
- Lean your body forward, shifting your weight onto your hands while lifting your legs off the ground and tucking your knees compactly toward your chest. Raise up until your back is parallel to the floor. It is essential that your torso remains horizontal and your arms do not bend during the transition.
- Hold the position for the prescribed time, controlling the instability of the rings and maintaining constant scapular protraction. Finally, gently return to the initial support position or lower yourself to the ground in a controlled manner. Always prioritize technical quality and elbow lockout to ensure a solid foundation in the movement.
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