From ZERO to TUCK PLANCHE in 1 Week | Exercises, Tips and Progression

[@gezzapk]

How does this not have more views?! This is probably one of the best and most logically broken down tuck planche tutorials on KZbin Good job!

[@VitalityFitnessScience]

Man you made my day - thank you so much for your kind words! Means the world to me! 🙏🏼

[@jannhanlim9552]

It's not logical to do it in 1 week.

[@adrianvalenz]

Because this title is pure click bait. It's not realistic for anyone to learn this skill in a week.

[@Hasanthe787]

​@@adrianvalenzit is realistic for someone starting calisthenics, because it's really easy, you just have to have a low body fat percentage, which means you should do a bit of exercise before hand

[@srilee64]

True💯

[@ElwardaKhosha1]

I keep falling on my face

[@Sike123h]

Twist ur body when u feel u falling

[@Nayon-hn2hu]

Try to extend your fingers to create a wider area

[@lioraja9951]

use push up bars ...

[@Mr.Nitesh-nk5zn]

Failures are the small achievements

[@rolex9345]

Yah but i achieved it because of the fear 💀

[@Alex-tm4fz]

This is what I've been training for a little while now, so I'm very happy to see this video

[@60SecondCalisthenics]

You crack me up!!! That thumbnail is HILARIOUS. And I love this 0:10 outside moment. 🤣🤣🤣 Your WE ARE ALL DIFFERENT comment is so true. And it is such a big factor in figuring out how you train. Well said my friend. 👏🏽👏🏽👏🏽

[@VitalityFitnessScience]

🤩🙏🏼 thank you so much my friend!! I try my best each and every video! By the way I will respond to your email later, this week was just very stressful and I didnt find time. Hope its not too late to participate! Have a great weekend!

[@KingMajors]

You are the king of mixing humor with science and knowledge and on top of all that.. you practice what you preach ! Keep killing it brother and I love the edits also.

[@VitalityFitnessScience]

Hearing that from a beast like you means everything to me, Majors. Much appreciated!

[@chapletgymworkout]

Even I have my own fitness channel but am here to tell you that your diet is very important to your fitness journey if not you are not going anywhere. Yeah that's why you most eat very good food to get more protein because when you don't eat like more eye, furit and vegetables and other things that help your strength because exercise 20% why food is 80% so know what you eat after and before your workout it's important #chapletgworkout

[@abigjesusfreak2723]

Bro, you're an inspiring, encouraging and very knowledgeable teacher! Thanks for taking the time to make your skills and and knowledge available to us all!

[@VitalityFitnessScience]

Thank you for these kind words - it means a lot to me! 🙏🏼

[@justinwilliam5693]

One the best explained tutorials with realistic progression

[@VitalityFitnessScience]

🙏🏼💪🏼

[@Bhavyo]

I will train for it. I have seen that the first time from Wim Hof and tried it. I didnt even know how start. I think some of my required muscles are atm not strong enough, but im doing fitness workouts for 2 months now, so im getting closer :-) Good stuff!

[@VitalityFitnessScience]

Big thank you man! Much appreciated and good luck!

[@chapletgymworkout]

Even I have my own fitness channel but am here to tell you that your diet is very important to your fitness journey if not you are not going anywhere. #chapletgworkout

[@jimvh7557]

I also wondered if there is an age limit to learning all this but the quote ‘we are all different’ really comes into practice here. I think I’m still in a pretty good shape to get there, I just need to practice practice practice!!! After skipping my training for about 3 months I’m back to prove I can still do it 😎 At least I hope 😊 But this video is again amazing. The way you tell your story and cut it all up is great. On my way to the shop now to buy parallettes 😉

[@VitalityFitnessScience]

Thank you a lot Jim for your comment and support. As I told you last time, I am happy to see you back! Dont worry about age and performance, if you stay fit and train regulary and consequently, you can learn anything. Wish you good luck! 😊💪🏼

[@chapletgymworkout]

Even I have my own fitness channel but am here to tell you that your diet is very important to your fitness journey if not you are not going anywhere. Yeah that's why you most eat very good food to get more protein because when you don't eat like more eye, furit and vegetables and other things that help your strength because exercise 20% why food is 80% so know what you eat after and before your workout it's important #chapletgworkout

[@monsieurLDN]

After 67.5 you can forget it!

[@dresign8148]

after a ton of video research here in YT on how to do the REAL process of PLANCHE (without BS and unrealistic Sets of reps of prerequisites workout plans). Now Im wondering why this is not trending. defo gonna share this! I auto sub on the channel! Thank you so much for the QUALITY CONTENT! KEEP IT COMING! We waiting for the full planche. 💯

[@VitalityFitnessScience]

Thanks a lot for your kind words! Means a lot to me and I am happy you enjoy my content!

[@fabiothebest89lu]

This is my new favourite channel for calisthenics. Keep it up. I’m sure I’ll be able to unlock some skills thanks to you

[@VitalityFitnessScience]

Man thanks a lot for your kind comment - makes me very happy to read that! 🙏🏼

[@mustafapekmez6363]

Great Job! I really liked your tutorial. This was one the best tutorial video I've seen and I was confident to profit of it. Well done! Thanks.

[@VitalityFitnessScience]

Thank you too for your kind comment - makes me truly happy to read that! 🙏🏼

[@mikediaz9033]

Friend. The planche is simply a lever in Physics. I appreciate your method of education. Do not forget the 3 Axies, for advanced description.

[@annetee6567]

Great workout-great tips!! Thanks a lot! There are several points I can start with that connect well with my status quo..

[@VitalityFitnessScience]

Thank you! Happy to read that it was helpful. Best, Viktor

[@comandomobile12345]

Muito obrigado está me ajudando bastante na evolução 💪💪💪🇧🇷.

[@VitalityFitnessScience]

Happy it helps! 🙏🏼

[@nikitamarynich1794]

Gigachad. Keep up the great work.

[@VitalityFitnessScience]

🙏🏼❤️

[@shadesonsurfer]

dude this is great...just getting into trying to achieve more advanced calisthenics holds and this is perfect advice

[@VitalityFitnessScience]

Happy you enjoyed the video! Thanks for watching! 🙏🏼

[@jakedemps]

Thank you so much dude! This is the best video covering planche exercises I have ever seen, because its so in depth! You are a true teacher brother! Gifted! I'm gonna go for this move now and see if I can achieve something now! Subbed, You deserve a metal for content this valuable! God bless.

[@VitalityFitnessScience]

Brother you made my day with your comment! So much appreciated, THANK YOU! God bless you for sharing your positivity. Much appreciated!

[@jakedemps]

@@VitalityFitnessScience I'm so glad. You deserve it!! Never stop with the content! Funny cause I dont ever usually comment but I knew I just had to. I will share your channel with folk along the planche journey! Cheers!

[@chapletgymworkout]

Even I have my own fitness channel but am here to tell you that your diet is very important to your fitness journey if not you are not going anywhere. Yeah that's why you most eat very good food to get more protein because when you don't eat like more eye, furit and vegetables and other things that help your strength because exercise 20% why food is 80% so know what you eat after and before your workout it's important #chapletgworkout

[@CountPlanes]

This is so cool

[@endmymisery835]

This exactly what I need. Thank you so much

[@jorn_hub9364]

I appreciate how one of your books is Can’t Hurt Me. Absolute banger man respect

[@VitalityFitnessScience]

True! One of the best 💪🏼 happy you spotted it

[@Iden_Elihio_1999]

6:21 I got hyped when you said , " The Frog " because I was resisting doing this pose and wanted to try The Frog instead but now I will anyways 😁

[@VitalityFitnessScience]

💪🏼 great! 🙂

[@mradjamesable]

You made me smile V. Great video

[@VitalityFitnessScience]

Thanks man! 😊

[@goldendice2254]

Excellent job.the way you explain is not only professional but also very simple and funny which makes watching yr video a great pleasure 👏👏👏☺️

[@chapletgymworkout]

Even I have my own fitness channel but am here to tell you that your diet is very important to your fitness journey if not you are not going anywhere. Yeah that's why you most eat very good food to get more protein because when you don't eat like more eye, furit and vegetables and other things that help your strength because exercise 20% why food is 80% so know what you eat after and before your workout it's important

[@VitalityFitnessScience]

Thank you so much man! I highly appreciate it!! 🙏🏼🙏🏼

[@johnwoods7526]

Deserving of more views, super likeable and very clear instructions. Thank you for the well made content.

[@VitalityFitnessScience]

Thank you a lot for your kind words - means a lot to me! 🙏🏼

[@carlosalbertosuarez5090]

Excelente bien por la traduccion al Castellano....... 😊

[@VitalityFitnessScience]

Muchos gracias 🙏🏼😊

[@lakbayphtv82]

Very nice

[@pedroveliz9364]

Hey I never have heard about the frog, and finally I think that I get something close to that, thanks.

[@VitalityFitnessScience]

Well done man! Thank you for your comment! 🙏🏼

[@vkyogaholic1472]

Thanks

[@PhxntomMc]

so true this needs 1B views frrrrrrrrrr

[@atdb209Ye]

Your videos are very helpful and you are so inspiring!

[@VitalityFitnessScience]

Thank you means a lot!

[@youyoudada2250]

Great content, one of the best tutorial so far. Thanks for that 😊

[@VitalityFitnessScience]

Much appreciated - big thank you! 🙏🏼

[@jessiejamandre2526]

Thank you so much that I find your KZbin channel now I can start may calisthenics journey we Will support you❤

[@VitalityFitnessScience]

Thank you a lot! 🙏🏼 much appreciated!

[@mateone_1]

Can the nex video be how to learn adv tuck planche? Please.

[@VitalityFitnessScience]

Its on my To-Film list! Wont be next one but definitely in the future.

[@mateone_1]

Thank you!

[@MojTrenerNet]

Great progressions! Thanks!

[@VitalityFitnessScience]

My pleasure! Happy you enjoyed it 💪🏼

[@sukh47]

Thanks bro. Love from *India*

[@VitalityFitnessScience]

🙏🏼 much love back from Germany!

[@mikemph7779]

Thanks So much !!

[@thomasrafaelz8447]

Great video. Thanks.

[@VitalityFitnessScience]

Thank you!

[@greninja8523]

Nice job brother ... Love from India ... Great and a detailed tutorial ... Really helpful.

[@VitalityFitnessScience]

Thanks brother! Much love back from Germany!

[@DampONion]

what you said at 2:00 made me subscribe. nice one bro!

[@VitalityFitnessScience]

Thank you a lot bro! 🙏🏼 much appreciated!

[@workout_notes]

Thank you for your video lesson!

[@VitalityFitnessScience]

Thank you a lot! 🙏🏼

[@KirstenQuickFit]

I just love your videos!! You are so thorough - such good info!!! Amazing editing- you make it all look so easy Victor!! Defying gravity as usual!! The FROG!! Of course! I actually like to do these! Keep guiding us and making us laugh with your clever humor Victor!!!

[@VitalityFitnessScience]

Your words mean so much Kirsten and again put a big smile on my face! I try my best each video. Have a wonderful weekend!

[@chapletgymworkout]

Even I have my own fitness channel but am here to tell you that your diet is very important to your fitness journey if not you are not going anywhere. Yeah that's why you most eat very good food to get more protein because when you don't eat like more eye, furit and vegetables and other things that help your strength because exercise 20% why food is 80% so know what you eat after and before your workout it's important #chapletgworkout

[@anujbundel4695]

@8:24 🤣🤣 nice try to make video funny. Well video is simple and accurate. Thanks for the excellent content.

[@VitalityFitnessScience]

🙏🏼 your words are MUCH appreciated! Thank you a lot!

[@danielalcivar6395]

Awesome content

[@VitalityFitnessScience]

Big thank you!

[@everythingmotorsport]

It seems that I needed only right technique to leard tucked planche. Thanks for the advice

[@chapletgymworkout]

Even I have my own fitness channel but am here to tell you that your diet is very important to your fitness journey if not you are not going anywhere. Yeah that's why you most eat very good food to get more protein because when you don't eat like more eye, furit and vegetables and other things that help your strength because exercise 20% why food is 80% so know what you eat after and before your workout it's important #chapletgworkout

[@mabedinia4]

dude i just stop the video did the planche for 5 sec and then hit my head to ground so hard that i have bump on my head right now but hey i did it tnx

[@VitalityFitnessScience]

🤣💪🏼

[@End_Domestic_Violence]

Glorious stuff! Whenever flying at 41,000 feet I always make a point of lifting into a tuck planche then transitioning into a handstand on the armrests, it brings people joy :-)

[@VitalityFitnessScience]

Well.. you do you 😂

[@chanan626]

Its a great and new goal... Thank you for this tutorial..

[@johnnokov2852]

You’re a great teacher

[@VitalityFitnessScience]

Thank you man! 🙏🏼

[@ملتقىدجلةوالفرات]

The best tutorial out there!!!

[@VitalityFitnessScience]

Thanks a 1000 times 🙏🏼

[@cantocacaepesca]

Good morning I was impressed with your skills, I'll try to do it here, you won another subscriber we are together 👏👏🤜🤛

[@VitalityFitnessScience]

Thank you a lot!

[@chapletgymworkout]

Even I have my own fitness channel but am here to tell you that your diet is very important to your fitness journey if not you are not going anywhere. Yeah that's why you most eat very good food to get more protein because when you don't eat like more eye, furit and vegetables and other things that help your strength because exercise 20% why food is 80% so know what you eat after and before your workout it's important #chapletgworkout

[@Meshack263]

Love the shirt 👍🏽

[@VitalityFitnessScience]

💪🏼

[@baztheman]

can you make a video of press handstand with all these training?

[@VitalityFitnessScience]

Press Handstand Tutorial will be uploaded soon!

[@ivospicher4487]

very, very good!!!!!!!!!!!!

[@VitalityFitnessScience]

🙏🏼

[@lucaborzani56]

Andry Strong recommended me to learn the planche on this channel

[@VitalityFitnessScience]

How cool is that! Do u remember in which video he recommended my video?

[@IoniAppelberg]

Great video! Do you have a link to your parallettes? Can't find them on amazon.

[@VitalityFitnessScience]

Unfortunaly not, I tbh dont remember where I bought them 😅

[@themusicplayerrjs4055]

Thanks sir

[@raelferr]

I'll come back, when i unblock the tuck planche

[@HzaLlll-m2y]

Its been 2 months and he never come back 😔

[@phuchoang8475]

4 months:))​@@HzaLlll-m2y

[@adamthomas7052]

love your t-shirt

[@VitalityFitnessScience]

Thanks man, definitely one of my favorites 😄

[@jofranco6410]

Hi Vitali, I mastered the advanced frog but struggle to move my knees inside and outside. I tend to fall back since my center of gravity change. Any tips?

[@User_ML907]

Very helpful.

[@lalyrodriguez]

Woooohooo I really want to try ❤🤩

[@jaywin1101]

The thumbnail accurate af

[@Istanbulcats24]

🎉❤How many times for a day should I practice?

[@VitalityFitnessScience]

3-4 per week. Best, Viktor

[@lepetitzwifteur2574]

thanks for all good video

[@adventures_ofa_dreww]

Maybe someone else asked this already, but whats the trick in alternating between advanced and other frog without picking up your whole lower body or jumping? With either shorts or athletic pants, my knees drag the skin on my arms and is kinda painful. Do you pick legs up one by one like walking, slide, or is there something else I'm missing with the back/core??? Awesome video i took so many notes lol

[@VitalityFitnessScience]

Thanks a lot. Yeah, its actually up to you. You can do one leg after the other, that might be the best in your case. All the best, Viktor

[@spideygueygaming4837]

❤ thanks sir 🙂😊

[@VitalityFitnessScience]

🙏🏼

[@stevetegtmejer6393]

Great video, definitely gonna try some of the exercices and find out, which one I like the most to get closer to Tuck planche

[@VitalityFitnessScience]

Thank you my friend! From amazon actually 😅💪🏼

[@elicohen8156]

Please make a vid about how to increase weighted numbers

[@VitalityFitnessScience]

What do you mean exactly? How to increase reps?

[@elicohen8156]

@@VitalityFitnessScience no. how to increase the amount of weight pulled

[@elicohen8156]

i keep plateauing at around 40lb pull and 50lb dip

[@Charlies-Welt]

Amazing video man👍

[@VitalityFitnessScience]

Thank you Toni!

[@chapletgymworkout]

Even I have my own fitness channel but am here to tell you that your diet is very important to your fitness journey if not you are not going anywhere. Yeah that's why you most eat very good food to get more protein because when you don't eat like more eye, furit and vegetables and other things that help your strength because exercise 20% why food is 80% so know what you eat after and before your workout it's important #chapletgworkout

[@imtuber7439]

Hey its is a good video and can u please give me the link from where u purchased the pushup bars??

[@VitalityFitnessScience]

Thanks man! Sorry, the bars were a present, but they are from amazon

[@Kesslerman1]

Goku shirt got my subscribe!

[@DanWinn]

Thanks!

[@VitalityFitnessScience]

🙏🏼

[@christk6731]

this is the best tutorial I've seen on this with some great points raised not covered in many other videos ... 6:58 😂 ... Cheers mate!

[@VitalityFitnessScience]

Thank you man your comment is MUCH appreciated! Happy you liked it! 🙏🏼😊

[@chapletgymworkout]

Even I have my own fitness channel but am here to tell you that your diet is very important to your fitness journey if not you are not going anywhere. Yeah that's why you most eat very good food to get more protein because when you don't eat like more eye, furit and vegetables and other things that help your strength because exercise 20% why food is 80% so know what you eat after and before your workout it's important #chapletgworkout

[@savagegamer2809]

Really wanna thank you brother because I wasn't able to hold tuck planche 10 days earlier Now I can lift my legs off the ground for almost 18 secs I know it's still not clean but thanku

[@VitalityFitnessScience]

Happy to hear that, well done!

[@chapletgymworkout]

Even I have my own fitness channel but am here to tell you that your diet is very important to your fitness journey if not you are not going anywhere. Yeah that's why you most eat very good food to get more protein because when you don't eat like more eye, furit and vegetables and other things that help your strength because exercise 20% why food is 80% so know what you eat after and before your workout it's important #chapletgworkout

[@levchefshow]

Благодарю мэн. Информативно

[@VitalityFitnessScience]

Большое спасибо! 🙏🏼💪🏼

[@andrejk401]

So, pike push ups low tuck frog stance advanced frog stnace with extended arms scalpular push ups pseudo planche push ups

[@VitalityFitnessScience]

Exactly!

[@DojKim]

man i can do tucked L sit and L sits but really cant do the tucked planche .. not sure what's the issue. does your elbow have to be completed hyper extended? i think im bit fearful it may put too much pressure on the elbow and was usually taught not to do these growing up working out

[@VitalityFitnessScience]

Yes, if u want it easier, stretch out your arms and elbows completely. Keep bodytension and nithing will happen, dont worry. If u feel u are getting weaker, just stop the exercise, relax and repeat. Good luck!

[@DojKim]

@@VitalityFitnessScience thank you so much!! training has been fun!

[@yqyqyhskddejjhewjwjj4127]

goated shirt

[@ChonkyOwl47]

what equipment is better to learn the tuck planche, parallettes or parallel bars?

[@VitalityFitnessScience]

Both great!

[@VaraohGaming]

Yo so I can hold myself for maybe a second, and once I start to move or swing my body forward and backwards it catches me and I fall

[@rohaankhan2515]

I did it on day 1

[@Seprons]

Thanks for such a great tutorial. I just have one question: when I get into the easy frog position, I feel like when I lock out my elbows and have my arms fully extended they're just gonna snap at the elbow joint. Is this because of not enough physical preparation or just general fear?

[@VitalityFitnessScience]

Thank you so much my friend! 🙏🏼 I feel the same with this move and planches in general - but its certainly fear. Its very unlikely that u will snap and break your arms (even though it feels like that). I would test the limit step by step - but if it actually hurts, just stop the exercise. Wish you all the best man! Viktor

[@pavelvasilache6111]

I m already trying for 2 years exercising especialy for tuck planche around 30 minutes one day on one day off, and no fkin way, also, i am really tall, but, one week?:))

[@arianeparadis6439]

I fell on my face when I tried doing the frog planche 🤣 I'll work on the first progressions

[@VitalityFitnessScience]

🤣🤣 Good luck! (And be safe haha) 😄💪🏼

[@Eycraftee]

I love you bro thank you🥹🥹🥹

[@VitalityFitnessScience]

🙏🏼

[@VR-F]

I did 3sec full planche in 6 days, from tuck to full

[@NOOBTRADER107]

How i fix my low hips tuck planche ?

[@VitalityFitnessScience]

Try supported tuck planches with one or two legs on the ground 💪🏼

[@marcofgn]

if you can do the planche straddle, but cant master the tuck in, will it still be easy for you to master the tuck after you do the planche straddle?

[@VitalityFitnessScience]

I am sure it is not possible to do a straddle without a tuck. Tuck is much easier. Greetings Viktor

[@Zincx6]

Guy is a true male ❤ i seen that book

[@VitalityFitnessScience]

💪🏼

[@TheAwesomeChildhood]

I can push up. But actually, its not easy to do frog exercise... How can I understand that it's possible to move to harder exercise? Feels like learning to fly, you need to fall first, than learn by yourself somehow

[@sunilsohal8466]

Bro is wearing Goku's outfits and is also very strong

[@chaclatuan0]

you saved my entire progress because i've training tuck planche for months and still can't do it :(

[@faxxxu2232]

How's your tuck now?

[@chaclatuan0]

@@faxxxu2232 it's improve a lot! i now can hold it for 12 seconds with good form

[@Zion3.0]

The shirt makes me trust you directly 🐲

[@VitalityFitnessScience]

😂🙏🏼

[@yomommashaus]

from actual child to man in full maltese in 1 week

[@KanisornSrimunta]

Prayer planche tutorial

[@janpriban2614]

I really dont understand this move. I've been doing bodyweight workouts for 10+ years, can do 40-50 push ups with a 20 kg vest, can do about 40 dips at a 80 kg bw, all with proper form. Yet holding the tuck planche for more than 2 seconds seems impossible. I can hold planche leans with hands at waist level for a minute and probably longer. I just can't figure out where the weak point is. I have straight arms, keep my scapula protracted, yet I can't do it. If anyone has any idea, I would really appreciate an opinion.

[@VitalityFitnessScience]

Thats very interesting. Would love to check your form. Maybe its something with the wrists? Nevertheless good luck with it!

[@mr.algorhythm701]

I see you're a fan of David Goggins

[@mr.algorhythm701]

Also this video would've been better if the pike pushup was done correctly, as the exercise should be performed with a lean forward or forearms in line with the wrist, otherwise your shoulders would barely work which is supposed to be the main focus :/

[@VitalityFitnessScience]

Haha yes indeed I am 😄🤙🏼 True with the pike PUs. But hope the message was nevertheless clear 💪🏼

[@caracal82]

Damn and I skipped Frog Stand cause it was becoming too easy. I guess I have to go back to it cause I can't progress the tuck. I can do the tuck on paralettes but not on the ground.

[@VitalityFitnessScience]

Good idea man! Good luck

[@Bear07]

I can't even turn my hands far enough for the pseudo pushups