What is Planche Tuck Assisted?

Planche Tuck Assisted is an easy assisted planche variation where you lift hips, tuck knees to chest and push through straight arms. It primarily targets triceps, shoulders and core, building pressing strength and body tension for beginners.

How to Do Planche Tuck Assisted

  1. Start kneeling: Begin on your knees with tops of feet flat and sitting on heels; sit tall and place hands beside your knees shoulder-width apart.
  2. Place hands: Grip the floor firmly with fingers spread, arms straight and elbows locked to create a stable base and engage triceps.
  3. Protract shoulders: Push your shoulder blades forward so your shoulders are protracted; maintain straight arms and avoid collapsing into the scapulae.
  4. Tuck and lift: Exhale as you tuck knees to chest and raise hips toward shoulder level, keeping core tight and knees compressed to your chest.
  5. Hold briefly: Aim to hold the top position for 2–3 seconds with controlled breathing, maintaining shoulder protraction and full body tension.
  6. Lower safely: Slowly relax hips back to the starting kneeling position, keeping control of descent and avoiding sudden drops to protect shoulders.

Muscle Groups

Triceps, Core, Shoulders

Description

Begin in a kneeling position, sitting on your heel, and the tops of your feet flat on the floor.
Place your hands beside your knees, lock your arms straight, squeezing your triceps and gripping the floor.
Protract your shoulder blades, pushing away from the floor. Raiise your hips, and tuck your knees in to your chest, compressing your core. Exhale as your drive up. Aim to hold for 2-3 seconds at the top, with your hips about shoulder height, then relax back down and repeat for repetitions.

As you build strength, you can increase the lean, to add more load to your shoulders, and reduce the weight on your feet.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Planche Tuck Assisted?

Planche Tuck Assisted builds shoulder pressing strength, triceps endurance and deep core tension while teaching balance and body compression. It improves planche-specific strength with low equipment needs and reduced joint stress compared to full planche variations.

What common mistakes should I avoid?

Common mistakes include collapsing the shoulders, bending the arms, not maintaining core compression, and lifting too high without control. Focus on straight arms, shoulder protraction and slow, controlled holds to reduce injury risk.

How can I progress or find easier alternatives?

Progress by increasing lean, extending hold time, or reducing foot contact weight. Easier alternatives are elevated pushed-assisted tuck holds, frog stands, or pseudo planche push-ups. Advanced steps include full tuck planche and straddle planche progressions.