How To Do Tuck Planche
The Tuck Planche is an advanced bodyweight exercise that builds intense straight-arm strength, core control, and shoulder stability. It's a scaled-down version of the full planche, where you hold your body off the ground with your knees tucked in. This move targets your shoulders, chest, triceps, back, and abs. Proper form is key to avoid injury and get the most from the hold.
Step-by-Step Guide to Properly Execute Tuck Planche
Starting Position
Place your hands shoulder-width apart on the floor or on parallettes. Straighten your arms fully and keep them locked throughout the movement. Lean slightly forward while keeping your shoulders over your wrists. Bring your knees up toward your chest and keep your feet off the ground.
Lifting Phase
Engage your core tightly. Press through your hands and shift your weight forward until your toes lift off the ground. Keep your arms straight, round your upper back slightly, and hold your knees tucked in. Your back should be roughly parallel to the ground.
Holding Phase
Once balanced, keep your core tight and hips level. Avoid letting your lower back sag or your shoulders collapse. Maintain a rounded upper back (protraction) and stay as still as possible. Start with short holds and gradually increase your time.
Finishing Position
Slowly shift your weight back and lower your feet to the ground with control. Return to a kneeling or standing position. Avoid dropping out of the position suddenly to reduce strain on your wrists and shoulders.
Tuck Planche Workout Plan for All Levels
Beginner: 2 sets of 10–15 second holds / 1.5–2 min rest / 2 times per week
Intermediate: 3 sets of 15–25 second holds / 1.5–2 min rest / 3 times per week
Advanced: 4 sets of 25–35 second holds / 1.5–2 min rest / 4 times per week
What Are The Benefits Of Tuck Planche
• Builds strong, stable shoulders and scapular control
• Improves core and hip flexor strength
• Develops straight-arm strength for advanced skills
• Builds wrist endurance and balance
• Helps progress toward full planche or handstand
Common Mistakes to Avoid
• Bent arms: This reduces the strength benefits and can lead to injury. Always keep arms straight.
• Sagging back: A dropped lower back means your core isn't engaged. Focus on tucking your pelvis and rounding the upper back.
Similar Exercises To Try For Your Workout
• Planche Lean
• Frog Stand
• L-sit Hold
FAQ About Tuck Planche
The tuck planche is not easy for most beginners. It needs strong arms, shoulders, and core muscles. But it can be a good goal to work toward if you already do push-ups and planks.
Yes! You can keep your toes lightly on the ground or use yoga blocks under your hands. You can also do it for just a few seconds at a time and slowly build up.
If you practice 3 times a week, you might feel stronger in your core and shoulders after about 3 to 4 weeks. Holding the full tuck planche will take longer, but you’ll notice small progress each week.
Yes, you should feel it in your shoulders, arms, and core. Your back and chest will also help. Your whole body has to stay tight to hold the position.
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