💡 How to follow: Two floor-gymnastics positions: a pseudo-planche push-up and a tuck planche hold. Both build the shoulder transition, compression, and core tension upper-body calisthenics lives on.
1
Pseudo-Planche Push-Up
Strength
Push-up with the hips lifted high and hands pulled back toward the body — an advanced floor push-up that shifts load onto the shoulders and front of the torso.
- Hips high, hands under
- Shift weight forward over the hands
- Lower chest to floor, push up tall
2
Tuck Planche Isometric Hold
Hold
Tucked planche — knees tucked into the chest, the straight strong arms holding the body off the floor in the planche lean. The foundation of the full planche.
- Hands braced under the shoulders
- Tuck knees, chest up and tall
- Hold the lean, breathe slow