Exercise guide
Ring Tuck Planche
- Advanced
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This advanced isometric hold develops elite straight-arm strength, scapular protraction, and core compression. It specifically targets the anterior deltoids and pectorals while requiring intense stabilization from the trapezius and triceps.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the rings to a height where your feet can clear the floor when tucked.
- Take a firm neutral grip on the rings and jump into a support hold with arms fully locked.
- Depress your scapula by pushing your shoulders down away from your ears and engaging your lats.
How to do it
- Lean your torso forward while simultaneously tucking your knees tightly into your chest.
- Continue leaning until your hips are level with your shoulders and your weight is balanced entirely over your hands.
- Maintain a 'hollow body' position with a rounded upper back and breathe in short, controlled exhales to maintain core tension.
- Hold the position for the prescribed duration, keeping the rings steady and parallel to each other.
Form checklist
- Keep elbows completely locked out to ensure the load is on the deltoids and connective tissue.
- Actively protract your shoulder blades, pushing through the rings to round your upper back.
- Turn the rings out (RTO) so the palms face forward to increase stability and bicep tendon conditioning.
- Ensure your hips do not sag below shoulder height; keep your back parallel to the ground.
Pro tips
- Imagine trying to pull the rings down toward your hips to maximize lat engagement and shoulder girdle stability.
- Squeeze your knees to your chest as hard as possible to maximize deep abdominal and hip flexor recruitment.
Make it harder
- Transition into an Advanced Tuck Planche by moving your knees away from your chest until your lower back is flat.
- Perform 'Tuck Planche Press-ups' by slightly lowering and raising your hips while maintaining the tuck and straight arms.
Frequently asked
- What muscles does the ring tuck planche work?
- The ring tuck planche primarily targets the pectorals and trapezius, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the ring tuck planche?
- The ring tuck planche uses rings.
- Is the ring tuck planche good for beginners?
- The ring tuck planche is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
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- Crocodile CrawlAdvanced · abs, hamstrings, obliques, pectorals, and trapezius