Tuck Planche Push-Up Parallette

Setup

Place the parallettes on a stable floor surface at a width comfortable for your chest-to-shoulder range of motion.

Starting Position

1. Grip the handles firmly, keeping your wrists neutral.

2. Lift your knees toward your chest into a tight tucked position.

3. Lean your torso forward while keeping your back rounded, engaging your core to maintain the tuck.

Movement

1. Descent: Slowly lower your body by bending your elbows, keeping them tucked near your sides. Your chest should move toward the space between your hands.

2. Hold: Maintain the tuck position throughout the range of motion. Focus on protracting your shoulder blades to create a stable foundation.

3. Ascent: Push through your palms to return to the starting support position by extending your arms fully.

Tips for Success

• Maintain Tension: Keep your core tight and glutes squeezed throughout the movement to prevent your hips from dropping.

• Shoulder Protraction: Focus heavily on pushing your shoulders 'away' from the floor (protraction) to facilitate the hold.

• Controlled Tempo: Avoid rocking; maintain a steady, controlled descent and ascent to maximize muscle time-under-tension.