As its name suggests, this exercise consists of holding the tuck planche position with the elbows bent at 90°. This variant is very good for improving the strength needed to progress into tuck planche push-ups, but it requires a good previous base of strength in the deltoids, which are the main muscles involved in its execution. Other muscles that are strongly involved are the serratus major, triceps and of course the core muscles. For its execution it is advisable to use mini-parallet implements in order to relieve tension in the wrist joints.

For a correct performance of the exercise it is necessary to place the arms with the elbows directly behind, so that the biceps area is directly in front. In no way should the elbows be placed outwards.

The second important element consists of rising up to place the torso in a leaning position with a good scapular retraction, seeking to "push the torso away from the ground" with a sustained thrust.

Subsequently, the feet are lifted off the ground with the knees bent holding a tuck planche position, trying to keep the scapulae retracted while performing a sustained push with the arms extended.

From here, descend slowly, trying to reach the flexion position at 90° and try to hold it as long as possible.

This exercise can be performed in training series for the torso, in pushing routines, always with a correct warm-up and a good previous conditioning.

I hope you found it useful, best regards to all of you!

All images are my own, taken with my Samsung Galaxy A7 (Samsung SM-A750FN) cell phone.

Translated at DeepL
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