Also known as: assisted tuck planche, tuck planche hold, kneeling tuck planche, tuck planche progression

What is Planche Tuck Assisted?

Planche Tuck Assisted is an easy bodyweight progression that trains a tucked planche hold on straight arms, targeting triceps, shoulders and the core while reducing load with foot contact. Hold 2-3 seconds per rep and progress by increasing lean or shortening foot support over time.

How to Do Planche Tuck Assisted

  1. Start kneeling: Begin kneeling with tops of feet on floor, sitting back on heels; place hands beside knees and lock elbows straight for a stable base.
  2. Hand placement: Place hands slightly wider than hips with fingers forward; grip the floor and actively straighten arms to engage triceps and protect wrists.
  3. Protract shoulders: Push shoulder blades forward (protract) and press through the palms to create a stable pressing platform and reduce shoulder strain.
  4. Tuck and lift: Exhale, draw knees into your chest and lift hips toward shoulder height while keeping arms straight and core tightly compressed to avoid lumbar arching.
  5. Hold briefly: Hold the tucked top for 2-3 seconds, breathe steadily, maintain scapular protraction and neutral neck alignment to protect the shoulders.
  6. Return safely: Lower hips back to the kneeling start under control, rest briefly, then repeat; increase lean gradually to add load and progress safely.

Muscle Groups

Core, Shoulders, Triceps

Description

Begin in a kneeling position, sitting on your heel, and the tops of your feet flat on the floor.
Place your hands beside your knees, lock your arms straight, squeezing your triceps and gripping the floor.
Protract your shoulder blades, pushing away from the floor. Raiise your hips, and tuck your knees in to your chest, compressing your core. Exhale as your drive up. Aim to hold for 2-3 seconds at the top, with your hips about shoulder height, then relax back down and repeat for repetitions.

As you build strength, you can increase the lean, to add more load to your shoulders, and reduce the weight on your feet.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Planche Tuck Assisted?

This exercise builds shoulder, triceps and core strength while improving scapular control, body tension and static balance. With foot contact it reduces load, making it ideal for learning planche mechanics and building progressive hold time.

What common mistakes should I avoid?

Avoid collapsing the shoulders, arching the lower back, and using momentum to lift. Don’t let the neck hyperextend and ensure scapular protraction and a tight core to protect shoulders and spine.

How do I progress or regress this exercise?

To progress, increase lean, reduce foot contact, extend hold time or move to elevated feet or parallettes. To regress, keep more weight on the feet, perform partial lifts, or practice scapular protraction drills first.