Also known as: tuck press, press tuck, tucked press, planche tuck press, tuck press progression

What is Planche Press Tuck?

The Planche Press Tuck is a bodyweight push exercise where you press up from a tucked planche position, developing static balance and pressing strength. It primarily targets the shoulders, core, biceps and forearms. Difficulty: medium - requires scapular control, hollow-body tension, and progressive strength training.

How to Do Planche Press Tuck

  1. Start in tuck: Assume a tucked planche on floor or parallettes with hands under shoulders, knees drawn to chest and hollow-body tension for spinal support.
  2. Brace and protract: Engage scapulae by protracting shoulders, brace core and squeeze glutes to stabilize hips and prevent sagging during the press.
  3. Initiate the press: Lean slightly forward and press through shoulders and triceps while keeping knees tucked and chest lifted; avoid locking elbows suddenly.
  4. Control the descent: Lower slowly with tension, tracking elbows slightly bent and maintaining hollow position; stop if shoulders collapse or pain occurs.
  5. Progress safely: Use band assistance, parallettes, or negatives and practice shorter holds; rest between sets and increase volume gradually to avoid overload.

Muscle Groups

Biceps, Core, Shoulders, Forearm

Description

Description coming soon
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of the Planche Press Tuck?

It improves shoulder pressing strength, scapular stability, core tension and wrist endurance while training planche-specific balance. The skill builds upper-body control and pressing power without needing equipment, aiding progress to harder planche variations.

What common mistakes should I avoid when doing this exercise?

Common mistakes include sagging hips, locked wrists, rushing the press and poor scapular control. These reduce effectiveness and increase injury risk. Maintain a hollow body, slight elbow bend, shoulder protraction and perform slow, controlled reps.

How can I progress or what are alternatives if I can’t do it yet?

Progress with tuck planche holds, elevated pseudo-planche push-ups, band-assisted presses and slow press negatives. Use parallettes or regress to shorter holds; then advance to extended tuck, advanced tuck and straddle press variations.