What is Planche Tuck on the floor?

The Planche Tuck on the floor is a medium-difficulty calisthenics hold that targets the triceps, core, and shoulders. With straight arms and scapular protraction, you tuck the knees and lift hips level with shoulders to build pressing strength and full-body tension while protecting the lower back.

How to Do Planche Tuck on the floor

  1. Set hand position: Kneel and place hands shoulder-width under shoulders, fingers forward. Press palms into the floor and straighten arms with shoulders stacked over wrists.
  2. Engage shoulders: Depress and protract the scapula, driving down and inward through shoulders and triceps to create stable tension before lifting hips.
  3. Tuck knees: Compress your core and pull knees tightly to your chest, maintaining a compact tuck to shorten the lever and protect the lower back.
  4. Shift weight forward: Lean the shoulders gradually past the hands while pushing through the palms until hips rise level with shoulders; control the shift to avoid collapse.
  5. Hold and breathe: Hold the tucked position for intended time, breathe steadily, keep arms straight and scapula protracted, and stop to reset if form breaks.

Muscle Groups

Triceps, Core, Shoulders

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

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

The Planche Tuck improves shoulder stability, core strength, and triceps pressing power while teaching full-body tension and scapular control. It prepares you for advanced planche progressions and handstand presses without needing equipment.

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

Common mistakes include bending the arms, allowing scapular collapse, arching the lower back, and rushing the forward shift. Focus on straight arms, scapular protraction, tight core, and slow controlled progressions to reduce injury risk.

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

Regress with elevated hands, frog stand, or bent-arm tuck. Progress to advanced tuck, straddle tuck, longer holds, and planche leans. Combine consistent isometrics, shoulder work, and gradual overload before attempting full planche variations.