Also known as: tuck planche, planche raise, planche press, mini pbar planche, pbar planche raise

What is Tucked planche raises?

Tucked planche raises are a medium-level calisthenics move on mini PBars where you press through the shoulders with knees tucked and hips lifted until your back is parallel. It primarily targets the shoulders and challenges core stabilizers while demanding balance and shoulder strength.

How to Do Tucked planche raises

  1. Set up bars: Place hands shoulder-width on mini PBars with arms straight and wrists neutral; ensure stable footing and fully extended elbows before initiating the move.
  2. Tuck knees tight: Pull knees to your chest and keep them tight to reduce the lever arm; maintain a compact shape throughout the lift.
  3. Brace core and shoulders: Engage your core and glutes, depress and slightly protract the shoulders to create a stable scapular base and protect the joints.
  4. Press and lift: Drive through the shoulders to lift hips until your back is parallel to the ground; keep elbows locked and avoid any swinging.
  5. Lower with control: Slowly lower hips back to the start while maintaining core tension and straight arms; stop immediately if you feel sharp shoulder pain.

Muscle Groups

Shoulders

Description

Start on parallel bars with your arms straight and knees tucked to your chest. From a hanging or slightly supported position, press through your shoulders and lift your hips up until your back is parallel to the ground. Hold briefly, then lower down slowly with control. Keep your elbows locked, core tight, and avoid swinging.
Movement Group: Push
Equipment: Mini PBars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of tucked planche raises?

Tucked planche raises build shoulder strength, scapular stability and core control while improving balance on parallel bars. They transfer to advanced planche work and help develop pressing power and body tension for other calisthenics skills.

What common mistakes should I avoid with tucked planche raises?

Avoid bending the elbows, using momentum, arching the lower back, and poor scapular control. Keep a tight tuck, locked arms, and controlled tempo to reduce shoulder stress and ensure safe progression.

How can I progress or regress tucked planche raises?

Progress by increasing hold time, moving to advanced tuck or one-leg variations, and reducing rest. Regress with supported tuck holds, eccentric-only lowers, incline pbar presses, or assisted tuck lifts until strength and stability improve.