Ring Tuck Planche
Build incredible strength! Master the ring tuck planche, a challenging calisthenics move. Progress toward a full planche!
The Ring Tuck Planche is a compound exercise that mainly works the shoulders, chest and triceps, with help from the core. You'll need: gymnastic rings.
Required Equipment
Ring Tuck Planche Muscles Worked
Primary
Front Shoulder (anterior deltoid); Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis)
Ring Tuck Planche Variations and Alternatives
How to do the Ring Tuck Planche
Set up gymnastics rings at a height where you can suspend yourself above the ground.
Grip the rings firmly and jump up to a support hold position, with your arms straight by your sides.
Lean your torso forward, bringing your shoulders in front of your hands while keeping your arms straight.
Engage your core and slowly bring your knees towards your chest, maintaining a tuck position.
Hold your body in this tuck planche position, with your back parallel to the ground or as close to it as possible. Your legs should be off the ground, and your body should be supported by your arms and shoulders engaging.
Hold the tuck planche for a set duration according to your ability (beginners might start with just a few seconds, while more advanced practitioners can aim for longer holds).
To increase the exercise's difficulty, practice advancing from a tuck to a more extended planche position over time.
When finished, lower yourself back down with control and exit the rings safely.
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Ring Tuck Planche FAQs
What muscles does the Ring Tuck Planche work?
The Ring Tuck Planche mainly works the shoulders, chest and triceps, with help from the core. The main muscles are the anterior deltoid, pectoralis major and triceps brachii.
What equipment do you need for the Ring Tuck Planche?
Gymnastic rings.
Is the Ring Tuck Planche a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Ring Tuck Planche go on?
It belongs on push day in a push/pull/legs routine.
What are some Ring Tuck Planche variations and alternatives?
Similar exercises include the Froggy Planche, Full Planche, Parallel-Bar Planche Dip and Ring Archer Push-Up.
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