Also known as: planche tuck, tuck planche, pbars tuck hold, mini pbar tuck

What is Planche Tuck Low?

The Planche Tuck Low is an easy calisthenics static hold where you tuck your knees on mini P-bars and lift your feet, balancing with straight arms. It primarily targets the triceps, core and shoulders while building scapular protraction, shoulder stability and pressing strength.

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How to Do Planche Tuck Low

  1. Set up P-bars: Kneel between mini P-bars shoulder-width apart; grip firmly with straight arms and position creases of shoulders facing forward for stable alignment.
  2. Protract shoulders: Depress and protract your scapula by pushing shoulders down and slightly forward to engage triceps and press into the bars for stability.
  3. Tuck knees: Compress your core and draw knees tightly to your chest, keeping feet together and maintaining straight arms and active scapular protraction.
  4. Lift feet: Press down and inward on the bars, drive hips up and lift feet off the ground while holding tension through triceps and core.
  5. Hold and breathe: Hold the tucked position for time with steady breaths; lower your feet or rest if form breaks to protect shoulders and elbows.

Muscle Groups

Shoulders, Core, Triceps

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
Equipment: Mini PBars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Planche Tuck Low?

This hold builds triceps, shoulder and core strength while improving scapular protraction and shoulder stability. It’s low-impact and useful for pressing and planche progressions, enhancing balance and full-body tension control.

What common mistakes should I avoid?

Avoid collapsing the shoulders, bending the arms, flaring the elbows, or arching the lower back. Keep full scapular protraction, straight arms, tight core, and breathe steadily to maintain safe, effective form.

How can I progress or regress this exercise?

Regress by keeping feet lightly touching the floor, using a band for assistance, or performing shorter holds. Progress to advanced tuck, straddle tuck, or full planche variations as strength and stability improve.