What is Planche Tuck Low?

The Planche Tuck Low is an easy-level tucked planche hold on mini PBars that trains triceps, shoulders, and core. From a kneeling start, press the bars, protract the scapula, and lift feet with knees tucked for controlled holds and better body tension.

How to Do Planche Tuck Low

  1. Setup on PBars: Kneel between mini pbars shoulder-width, grip firmly, arms straight and shoulder creases facing forward. Ensure wrists aligned and core ready before pressing into position.
  2. Protract Shoulders: Depress and protract your scapula—drive the bars down and slightly inward while engaging triceps and pecs to create stable shoulder position before lifting feet.
  3. Compress Your Core: Brace abs and squeeze hips, drawing knees into the chest. Maintain posterior pelvic tilt and full core tension to protect lower back during the tuck hold.
  4. Lift Feet Up: Drive through shoulders and triceps to lift your feet off the ground, tucking knees tightly to chest while keeping arms straight and scapula protracted.
  5. Hold and Exit: Hold the tuck for desired time, breathe steadily, and lower feet back down if form breaks. Rest between attempts and progress gradually.

Muscle Groups

Triceps, Core, Shoulders

Description

Start from a kneeling position, gripping the Pbars about shoulder width apart.
Arms should be straight, the creases of your shoulders facing forward, triceps engaged.

Depress and protract your scapula (shoulders down, and spread your shoulder blades apart)
Drive the Pbars down and inward, engaging your pecs, creating maximum tension.
Compress your core and raise your feet off the ground, tucking your knees in tight.
Hold for time.

Maintain straight arms & scapula protraction, rest anytime your form breaks down.

Movement Group

Push

Required Equipment

Mini PBars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Planche Tuck Low?

The Planche Tuck Low builds triceps and shoulder pressing strength, deep core compression, and scapular protraction control. It improves body tension for advanced planche variations and offers a low-equipment way to develop push strength.

What common mistakes should I avoid?

Common mistakes: bending the arms, allowing shoulder retraction, weak core compression, and lifting hips. Correct by keeping arms straight, actively protracting shoulders, squeezing knees to chest, and maintaining steady breath to protect the spine.

How do I progress or regress the Planche Tuck Low?

Regress by keeping feet briefly touching ground, using higher bars or band assistance, or practicing scapular protraction drills. Progress by increasing hold time, moving to a higher tuck, straddle tuck, or advancing toward a full planche gradually.