Tuck Planche
Tuck planche — knees pulled tight to chest, the foundational planche progression.
Level: Advanced
Primary: Shoulder
Secondary: Abs Chest Triceps
Movement: Isolation
Type: Functional Fitness (Obstacle & Hybrid) ISO Strength (Weight Lifting)
Equipment: Body Weight
Sports: Gymnastics
Target muscles
The deltoids carry the lever load. The serratus anterior holds scapular protraction. The triceps lock out. The trunk holds the tuck position. The chest contributes.
How to perform
Setup
From a parallette or floor planche grip, lean the shoulders forward over the hands. Tuck the knees tight to the chest while lifting the hips.
Execution
Hold with arms straight and shoulders protracted. The feet should be off the ground but the knees stay close to the body. Brace everything.
Common mistakes
- Shoulders drifting back.
- Bent elbows.
- Hips dropping.
- Practicing without warmup.
- Going too soon if frog stand isn't solid.
Progressions and regressions
Regress to frog stand. To progress, work toward advanced tuck planche.
Programming notes
Foundational planche skill. 3-5 sets of 5-10 second holds, twice a week.
