Tuck Planche

Technique

How to perform Tuck Planche

1. Place your hands shoulder-width apart on the floor with fingers spread and arms locked.
2. Protract and depress your shoulders by pushing the floor away, engaging your core and rounding your upper back slightly.
3. Lean your shoulders forward past your wrists while keeping elbows straight and hips level.
4. Tuck your knees tightly to your chest and lift both feet off the ground, balancing on your hands with the open tuck.
5. Squeeze your core, glutes, and inner thighs to maintain a rigid advanced tuck planche position, keeping your gaze slightly ahead of your fingers.
6. Hold for the prescribed duration before gently lowering your feet back to the floor.

GymDaze demonstration

Watch Tuck Planche

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Pectoralis Major Sternocostal Head, Serratus Anterior, Pectoralis Major Clavicular Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.