Also known as: tucked planche raise, tucked planche press, planche raises, parallel bar planche

What is Advanced tucked planche raises?

Advanced tucked planche raises are a hard calisthenics push movement performed on parallel bars that lower and raise an advanced tucked planche. They primarily target the shoulders and core and require high shoulder strength and scapular control.

How to Do Advanced tucked planche raises

  1. Grip and setup: Stand between parallel bars, grip handles shoulder-width, arms straight and protracted. Balance weight on shoulders and lock torso before tucking knees.
  2. Assume tucked planche: Elevate into the tucked planche by shifting shoulders forward and bringing knees close to the chest, maintaining straight arms and full core tension.
  3. Lower hips slightly: Slowly lower your hips a few centimeters by controlling scapular depression while keeping elbows locked and core braced; move with a slow 2-3 second descent.
  4. Press to parallel: Press hips and shoulders back until body reaches horizontal, maintaining scapular protraction and core tension. Avoid shoulder shrugging, bent elbows, or sagging hips.
  5. Controlled reps: Perform slow, controlled reps with full core engagement and steady breathing. Rest between sets and stop if shoulder pain, excessive fatigue, or form breakdown occurs.

Muscle Groups

Shoulders

Description

Start on parallel bars in an advanced tucked planche position — arms straight, knees close to your chest but slightly extended back. From this position, lower your hips slightly, then press back up until your body is parallel to the ground again. Move slowly and with control, keeping your shoulders protracted and your core fully engaged throughout each rep.
Movement Group: Push
Equipment: Parallel Bars

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of advanced tucked planche raises?

They develop exceptional shoulder strength, scapular stability, and core tension while improving pressing endurance. The move enhances planche progressions and overall upper-body control, but it requires progressive loading and joint preparation.

What common mistakes should I avoid?

Common mistakes include bent elbows, collapsed shoulders, poor scapular protraction, hip sag, and rushing reps. These issues raise injury risk and lower effectiveness—focus on scapular control, slow tempo, and strict form.

How can I progress or find alternatives?

Progress through tuck planche holds, elevated planche leans, pseudo planche push-ups, and assisted band variations. Prioritize shoulder and scapular strengthening before attempting full advanced tucked planche raises.