Tuck Planche

The first step with the feet off the floor. Parallettes or bars reduce the load on the wrists.

• Isolation
• Bodyweight
• Advanced

How to do it

• Locked arms and shoulders in front of the hands
• Rounded back and knees to chest
• Push the floor away from you

Sets, reps and tempo

Ranges: 4–6 sets of 5–15 s

Tempo: Enter the position under control, hold with constant tension, and come out before your form breaks

Common mistakes

• Bending the elbows
• Raising the hips above the shoulders

Muscles worked

Primary

• Anterior deltoid

Secondary

• Chest
• Triceps
• Core / abs

Alternatives

• Planche Lean
• Pseudo Planche Push-Up
• Advanced Tuck Planche