What is Tucked planche raises + 2-3 sec hold?

Tucked planche raises + 2-3 sec hold is a hard calisthenics push where you lift from a tucked position on mini PBars and hold the top for 2–3 seconds. It primarily targets the chest and core while requiring strong shoulder stability and tight core tension.

How to Do Tucked planche raises + 2-3 sec hold

  1. Set up bars: Position mini PBars shoulder-width apart. Place hands on bars, lock arms, and tuck knees sharply to your chest before starting the lift.
  2. Engage core tight: Pull shoulders down, brace your core, and squeeze glutes. Keep elbows locked and maintain scapular protraction to support straight-arm strength.
  3. Lean forward: Shift weight deliberately forward over the bars, then drive hips up until your torso is parallel to the ground while keeping the tuck compact.
  4. Hold for 2–3s: At the top, lock arms and hold the tucked planche position for 2–3 seconds, breathing steadily and avoiding shoulder shrugging or back arching.
  5. Lower with control: Slowly reverse the movement, lowering hips back to the tuck in a controlled 2–3 second descent; rest briefly before repeating.

Muscle Groups

Chest, Core

Description

Start on small parallel bars in a tucked position with your knees close to your chest and arms straight. Lean forward and lift your hips until your body is parallel to the ground, keeping your arms locked and core tight. Hold this top position for 2–3 seconds, then slowly lower back down to the starting tuck. Focus on control and keeping your body compact and stable throughout the movement.

Movement Group

Push

Required Equipment

Mini PBars

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of tucked planche raises + 2-3 sec hold?

This exercise strengthens the chest, core, and straight-arm shoulder stabilizers while improving scapular control and balance on mini PBars. It builds isometric hold capacity and transfers to advanced planche progressions and pushing power.

What common mistakes should I avoid?

Common errors include shoulder elevation, arching the lower back, incomplete hip extension, and rushing the descent. Avoid bent elbows, loose core, and dropping the hips; focus on straight-arm tension, scapular control, and controlled tempo.

How do I progress or scale this exercise?

Progress by increasing hold time, reducing knee tuck depth, and using elevated supports for longer lever angles. Scale down with tucked holds, assisted negatives, or elevated-feet push-ups. Build scapular strength before attempting full planche variations.