Also known as: tuck push-up, tuck pushup, planche pushup, planche press, bodyweight planche press

What is Planche Tuck Push-Up?

The Planche Tuck Push-Up is a hard bodyweight push variation where you hold a tucked planche and perform push-ups while keeping the body parallel to the ground. It primarily targets the triceps, chest, shoulders and forearms, demanding advanced scapular control and core strength.

How to Do Planche Tuck Push-Up

  1. Start in tuck: Kneel and place hands shoulder-width; lift knees off ground into a tucked planche hold with protracted scapula and depressed shoulders.
  2. Grip and positioning: Spread fingers for balance, press through wrists, lean shoulders forward and keep hips high so torso stays parallel to the floor.
  3. Brace core: Engage abs, glutes and lats to maintain a straight line; avoid sagging hips and keep neck neutral throughout the movement.
  4. Lower with control: Bend elbows slowly, lowering until knees lightly touch ground; keep elbows close and maintain scapular protraction to protect shoulders.
  5. Press and reset: Explosively press back to the tucked planche hold, fully extend arms while keeping body level; rest briefly and repeat with controlled reps.

Muscle Groups

Triceps, Chest, Shoulders, Forearm

Description

Start from kneeling on the ground and getting into a Planche Tuck Hold position with protracted scapulas and depressed shoulders.

From there, while keeping your body parallel to the ground, bend your arms to lower yourself until your knees make light contact with the ground.

Immediatly push back up into a Planche Tuck Hold position while keeping your body leveled to complete a full rep.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Planche Tuck Push-Ups?

Planche Tuck Push-Ups build high-load triceps, chest and shoulder strength while improving scapular stability, core tension, and wrist conditioning. They enhance balance and straight-arm pressing ability, transferring to advanced calisthenics moves like full planche progressions and one-arm push-up work.

What common mistakes should I avoid?

Common mistakes include collapsing the scapula, flaring elbows, sagging hips, and using momentum. Avoid premature pushing without scapular control and insufficient wrist prep. Progress slowly with tuck holds and scapular drills to reduce injury risk and build durable shoulder stability.

How can I progress or regress this exercise?

Progress by increasing hold time, reducing knee support, or moving to advanced tuck and straddle planche push-ups. Regress with incline tuck push-ups, planche tuck holds only, knee-assisted reps, or elevated hands to reduce load while building scapular and core control.