Ring Tuck Planche

How to do it

Set a pair of gymnastic rings near the floor and grip one in each hand, arms straight. Lean your shoulders forward well past your hands and press down through the rings, lifting your knees off the ground and tucking them toward your chest. Balance your bodyweight on locked arms with your hips at shoulder height, fighting the rings as they try to rotate. Hold the tuck for time, keeping your shoulders protracted, then lower with control.

1. 1Your shoulders and core straining to hold the lean and lift
2. 2Your elbows locked straight as you press down into the rings
3. 3The rings demanding constant tension to keep from rotating

Common mistakes

• ×Letting your elbows bend or your shoulders sag back
• ×Dropping your hips below shoulder height
• ×Letting the rings flare apart and lose stability

Muscles worked

The ring tuck planche mainly works the upper abs, lower abs, and front delts, with the triceps, forearms, obliques, lats, glutes, side delts, and hip flexors assisting.

• Upper AbsPrimary
• Lower AbsPrimary
• Front DeltsPrimary
• TricepsSupport
• ForearmsSupport
• ObliquesSupport
• LatsSupport
• GlutesSupport
• Side DeltsSupport
• Hip FlexorsSupport
• Lower ChestMinor
• Mid ChestMinor
• Upper TrapsMinor
• Mid TrapsMinor
• Lower TrapsMinor
• QuadsMinor
• External RotatorsMinor