Also known as: tuck planche, floor tuck hold, tuck hold floor, bodyweight tuck planche, tuck planche progression

What is Planche Tuck on the floor?

The Planche Tuck on the floor is a bodyweight balancing hold where you lift hips to shoulder level while tucking knees, training shoulder protraction and arm support. It primarily targets triceps, core, and shoulders. Difficulty: medium - requires scapular protraction, core compression, and straight-arm strength.

How to Do Planche Tuck on the floor

  1. Set hand position: Kneel and place hands shoulder-width under shoulders with fingers splayed. Keep arms straight and shoulders stacked over hands for stable support.
  2. Engage shoulders: Depress and protract shoulder blades, driving down and slightly inward to create tension and a stable scapular position before lifting hips.
  3. Tuck knees: Compress your core and bring knees tightly to your chest, keeping feet together to shorten the lever and improve balance and control.
  4. Lift hips: Push through your hands to lift hips until roughly level with shoulders while maintaining straight arms and scapular protraction; avoid shrugging.
  5. Hold and breathe: Hold the tucked position for the chosen time, breathe steadily, and lower if form breaks. Rest when shoulders or core fatigue to prevent collapse.

Muscle Groups

Core, Shoulders, Triceps

Description

Start from a kneeling position, hands about shoulder width apart and directly under the shoulders.

Arms should be straight, the creases of your shoulders facing forward, triceps engaged.
Depress and protract your shoulder. Drive down and inward, engaging your pecs, creating maximum tension. Compress your core and raise your hips, tucking your knees in tight. Try to push your self away from the floor so your hips become level with your shoulders.
Hold for time.

Maintain straight arms & scapula protraction, rest anytime your form breaks down
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Planche Tuck on the floor?

The Planche Tuck builds straight-arm pushing strength, scapular protraction control, and deep core stability. It increases shoulder and triceps endurance and improves balance and body awareness as a progression toward full planche variations.

What common mistakes should I avoid when practicing the Planche Tuck on the floor?

Common mistakes include collapsing the shoulders, bent arms, loose core, and lifting hips without straight-arm tension. Avoid holding your breath and prioritize scapular protraction and tight core to reduce strain and injury risk.

How can I progress or regress the Planche Tuck on the floor?

Progress by increasing hold time, trying advanced tuck or single-leg tuck, or adding planche leans. Regress with tucked frog stands, elevated push-up holds, or hands-on-box support and focus on triceps and core strength.