Also known as: tuck planche, tucked planche, tuck hold, advanced tuck, planche tuck hold

What is Planche Tuck Advanced?

The Planche Tuck Advanced is a medium-difficulty calisthenics hold where you lean forward on straight arms and tuck your knees to lift both feet off the ground. It primarily targets shoulders, triceps, chest and forearms while building scapular control, core stability and pushing strength for planche progressions.

How to Do Planche Tuck Advanced

  1. Kneel and setup: Start kneeling, place hands directly under shoulders with fingers forward; keep arms straight and wrists neutral to reduce joint strain.
  2. Depress scapula: Actively depress and protract your scapulae while keeping arms straight - this stabilizes the shoulder girdle and prevents shrugging.
  3. Lean forward: Lean evenly through the shoulders, shifting weight past the hands; keep hips aligned with shoulders to maintain a straight torso line.
  4. Tuck knees: Draw knees tightly to your chest and squeeze the core; lift feet fully off the ground while maintaining hip height with shoulders for balance.
  5. Extend to 90°: Slowly extend knees until your thighs form about 90 degrees to your torso, keeping arms straight and scapular control engaged.
  6. Hold and release: Hold the tuck for the prescribed time while breathing steadily; lower feet back to the ground with control to avoid shoulder or wrist strain.

Muscle Groups

Triceps, Chest, Shoulders, Forearm

Description

Start from a kneeling position, place your hands directly under your shoulders as you lean forwards.

Depress your shoulders and protract your scapulas.

With straight arms. lean forwards and tuck your knees in tight until your feet are completely off the ground.

Keep your hips leveled with your shoulders as you extend your knees to form a 90 degree angle with respect to your torso.

Hold this position for the required amount of time to complete a set.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Planche Tuck Advanced?

It builds shoulder and triceps push strength, improves scapular stability, core tension and balance needed for full planche work. The hold also increases wrist and forearm endurance and transfers to other advanced bodyweight pushing skills.

What common mistakes should I avoid with this move?

Avoid rounded shoulders, bent arms and dropping the hips. Common errors include poor scapular control, gripping the floor too tightly and rushing longer holds. Focus on straight arms, depressed scapulae and steady core bracing to reduce injury risk.

How do I progress to or regress from this exercise?

Progress by increasing hold time, practicing advanced tuck to straddle variants, or using elevated hand supports. Regress with frog stand, tucked planche on knees, incline planche leans or simple planche leans to build shoulder and core durability.