What is Planche Tuck Advanced?

Planche Tuck Advanced is a medium-difficulty bodyweight push hold where you lean forward on straight arms, tuck knees to lift feet off the ground, and level hips with shoulders. It primarily targets triceps, chest, shoulders and forearms while demanding scapular control, core tension and wrist stability.

How to Do Planche Tuck Advanced

  1. Assume start position: Kneel and place hands shoulder-width under shoulders with fingers splayed forward. Keep arms straight and wrists aligned to support weight safely.
  2. Pack shoulders: Depress shoulders and protract the scapula to create stable shoulder packing. Maintain straight arms and avoid shrugging to protect the joint.
  3. Tuck the knees: Lean slowly forward and pull knees tightly to your chest until feet lift off the ground. Move with control and avoid sudden momentum.
  4. Level hips and torso: Keep hips level with shoulders, engage a hollow core and maintain straight arms. Fix gaze slightly ahead to help balance and neck alignment.
  5. Hold and breathe: Breathe steadily while holding, sustain scapular tension and wrist alignment. Start with short timed holds, prioritizing form over longer durations.
  6. Return safely: Lower feet slowly by extending hips and returning knees to the floor. Release shoulder tension and rest between attempts to prevent overuse.

Muscle Groups

Triceps, Chest, Shoulders, Forearm

Description

Start from a kneeling position, place your hands directly under your shoulders as you lean forwards.

Depress your shoulders and protract your scapulas.

With straight arms. lean forwards and tuck your knees in tight until your feet are completely off the ground.

Keep your hips leveled with your shoulders as you extend your knees to form a 90 degree angle with respect to your torso.

Hold this position for the required amount of time to complete a set.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Planche Tuck Advanced?

This move builds high-load shoulder and triceps strength, improves scapular control, core stability and wrist resilience. It also transfers directly to full planche progressions and enhances body awareness for advanced calisthenics skills.

What common mistakes should I avoid?

Avoid rounded shoulders, bent elbows, and relying on momentum to lift the feet. Neglecting scapular packing or core tension and poor wrist alignment increase injury risk. Focus on controlled movement and proper shoulder positioning.

How do I progress or regress this exercise?

Regress with frog stands, tuck holds on elevated surfaces, or bent-knee tuck levers. Progress by increasing hold time, extending legs slightly, using negative holds, or moving to advanced tuck and full planche variations.