5 Exercises To Master The Tuck Planche

[@HariHaraSubramanian-pl5gk]

Thanks bro!! I've done it 🎉🎉❤ 4:23 I'll be able to hold this for 10 secs

[@jeremy12141995]

I thought I would never unluck the tucked planche since I am overweight, but after watching your video, I managed to hold it for 10 secs! I just used resistance bands rather than chairs. ❤️❤️❤️ Love it! I am now targeting the Advanced Tucked Planche. Thank you so much!

[@VitalityFitnessScience]

You are a beast man - well done! I am happy to read that you kept believing in yourself and you did it. Enjoy the journey!

[@UnisportTutorial]

Planche Lean ( Excersise #1) : 0:49 Scapulae Push Up ( Excersise #2 ) : 1:42 Boat Hold ( Excersise #3) : 2:23 Wall Tuck Hold ( Excersise #4) : 3:00 Frog Stand/Frog Hold ( Excersise #5 ) : 3:45 Bonus Exersise : Push Up Jump Tuck ( Excersise #3) : 4:46

[@atdb209Ye]

I absolutely love your old video. Thank you so much for this new update! Honestly your tuck planche tutorials are the best on KZbin. A lot of tutorials out there jump straight from frog stand to tuck planche, but I find a HUGE gap between the two, and the other tutorials would go to straddle planche after the tuck (as if the tuck is easy). I mean, I can't even do the tuck.... I have saved a dozen in my playlist, but yours is really the best. Please keep making more like this!

[@VitalityFitnessScience]

That means so much to me! Thanks a lot for writing this comment - means a lot to me! 🙏🏼

[@janusakaicare]

Merci de nous faciliter notre apprentissage de ces mouvements.👍

[@VitalityFitnessScience]

Thank you for your comment! 🙏🏼 I'm happy that its helpful!

[@KirstenQuickFit]

Victor!!! Such good information!!! When we know which muscles are working in the movement it’s easier to do!! No better way to train your back than training your back!! 😂 the boat hold!! One of my faves!!! Yes- let’s make it harder!! Love the tuck planche wall hold. Or hold wall tuck- I think I can do this!! You make me laugh!! The frog hold!!! Yes!! 🐸 happy weekend Victor!!!

[@VitalityFitnessScience]

Ahhh Kirsten reading your positive comment makes me happy as always - big thank you for your positivity and the happiness you spread! 🙏🏼

[@andrewliang4112]

@@VitalityFitnessScience I got a question could you do the human flag ? I could do the straddle and 1 leg tuck human flag and I could do the frog stand and muscle up is it possible for me to do the straddle planche also I did a 30 seconds tuck front lever . Also I Could do the full human flag

[@ladismenPce]

nice easy to understand...thx..

[@VitalityFitnessScience]

🙏🏼

[@pawpapw....]

THANKS MAN🔱💪👑

[@VitalityFitnessScience]

🙏🏼

[@mohammadzaiter9810]

Man thanks

[@60SecondCalisthenics]

OMG love how easy you make everything look. The tuck planche wall hold looks so cool. I can’t do it. But it looks so cool. btw… your MASTERY of the frog stand variations is incredible😮

[@VitalityFitnessScience]

Thank you SO MUCH! I give my best and I am happy I can help everyone who wants to learn. & I learn a lot from you guys, too! Have a fantastic day! 🙏🏼

[@fabriquetoncorps4810]

Great exercises 👍👏❤️

[@VitalityFitnessScience]

🙏🏼 thanks a lot!

[@aquamedical]

Thx I 'll try exercise like you.

[@VitalityFitnessScience]

Good luck man!

[@faresfares4640]

Merci

[@TheTattooedRonin]

Ah good exercise to incorporate for the tuck plance! Tuck wall hold whatever the name seems like a great one to build up

[@VitalityFitnessScience]

😅 true! 💪🏼

[@ruvv_6464]

0:50 Exercise #1: Planche Lean Step 1: Place your hands a bit more than shoulder width. Face them to the side slightly. Step 2: Get into a pushup position Step 3: Slowly lean forward. The farther that you go, the harder it gets. *Tip: push your scapula up* ⬆️ 1:44 Exercise #2: Scapulae Pushup Step 1: Get into a pushup position Step 2: Go down and back up only using your shoulders. To increase difficulty, do a normal pushup, then at the end of each push up with your shoulder blades. 2:24 Exercise 3: Boat Hold He explains how to here: 2:37 3:02 Exercise 4: Supported Tuck Planche Use an object (preferably a wall, chair can work) and climb your feet up it until you get into a tuck planche position. You use the wall to support you. If using a chair, place your feet on the chair then get into a tuck planche position with the chair supporting you. Make it harder using one arm/leg. 3:47 Exercise 5: THE FROG HOLD 🐸🐸🐸 (arguably the best one) How to: Place hands a bit wider than shoulder width. Point your hands away from your shoulders and spread your fingers. Place your knees next to your elbows and lean forward *To make it more challenging, place your knees right on your elbows.* Some people are also just more comfortable with this position. Make your own variations to make it easier or harder. If you want to make it harder, you can stick one leg out. You can do transitions, easier/harder variations, ANYTHING! 4:48 BONUS EXERCISE for those who can hold the tuck planche for a few seconds. How to: Start in a pushup position. Then jump into a tuck planche for a second, then move back to a pushup position. It’s a good exercise and it looks cool. *Make sure to keep your arms straight the whole time*

[@ruvv_6464]

Im the summary guy.

[@VitalityFitnessScience]

💪🏼🔥 perfectly summarized!

[@ملتقىدجلةوالفرات]

Thank you so much so happy to have u here!! I can do a tight tuck planche but i would like to get a higher hip coz my eventual goal is tuck planche press to hs. Can u do it? If u can pls make a tutorial coz there is not much of it on the yt. And can u also make a tutorial on a pike press to hs that my favourite 😍

[@VitalityFitnessScience]

Sounds fantastic! I will make a tutorial to that soon - thanks a lot for your suggestion 🙏🏼

[@ملتقىدجلةوالفرات]

@@VitalityFitnessScience thank U for helping us 🙏

[@emjanunal7756]

thanks man

[@VitalityFitnessScience]

🙏🏼

[@ismaelnin8960]

Gracias capo

[@VitalityFitnessScience]

💪🏼

[@Sparks4D]

push up jump tuck!! Thanks Victor!! Such a good bonus move!

[@VitalityFitnessScience]

🙏🏼 happy you enjoyed it! 😊

[@andijiwen]

very good sir

[@VitalityFitnessScience]

🙏🏼

[@PAPiiworthy]

I've been training with bodyweight ever since i was young until now, i mean i was even able to hold a partial human flag for five seconds and i have been training other calisthenics skills all seem to be easy thanks to your tutorials, but for tuck planche it was difficult until now i have followed the steps, i train 3 days a week, with 4 tuck planche exercises each day but none of it works for me, when i try to attempt tuck planche on my day off i feel weak in my shoulders, could you be having a solution to this?

[@VitalityFitnessScience]

Thanks for your comment man! Maybe u should train more diverse - go a step back and train the basics more intense, and include other elements such as handstands or front lever exercises as well. I hope that helps - good luck!

[@yasgaming9745]

How to increase our weight please tell me

[@goden_voices]

Bro talk about 5x5 strength training and is it effective for hspu

[@VitalityFitnessScience]

Gotta google that first 😅💪🏼

[@baltimorejay_1]

I find it harder to do it with my knees against the back of my arms than just a regular tuck planche

[@mohammadzaiter9810]

Can you Tell me ecercises for core

[@VitalityFitnessScience]

Check out my video "Best Core Exercises" it will help you a lot 💪🏼

[@lups1c]

I get forearms pain when i try to do it. Any tips?

[@VitalityFitnessScience]

Training forearms and strengthening muscles such as radialis will reduce the pain on a long term 💪🏼

[@baobinh2804]

👍👍👍👍👍

[@VFY78]

4:14

[@y.wirasmoyo]

Kind of hard explaining while holding microphone

[@VitalityFitnessScience]

True 😅

[@r4d0pal]

00⁰

[@calistenia_tenerife]

Guapo

[@Mylovelyhus]

How many times am I gonna tell you guys that protraction is not the function of rhomboid or back?

[@zisischartampilas6601]

Ok I'ma stop using the arms and fly in the air since my back keeps away from crushing my face Also Perfect form does not include rounding your back but only scapula restriction

[@Addelito88]

based