Also known as: tucked planche, planche raises, tucked planche hold, mini pbar planche, planche raise hold

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

Tucked planche raises + 2-3 sec hold is a hard calisthenics push exercise performed on mini PBars where you lift from a tucked position to a parallel hold for 2-3 seconds. It primarily targets the chest and core, and requires strong shoulder and wrist stability.

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

  1. Set up: Place your hands on mini PBars shoulder-width, engage wrist and shoulder alignment, and position knees close to your chest in a compact tuck.
  2. Tuck and brace: Squeeze your core, protract the shoulders, keep arms locked and hips high while maintaining a tight, compact tuck before movement.
  3. Lean and lift: Slowly lean shoulders forward and drive hips up until your torso is roughly parallel to the ground, keeping shoulders over hands and a tight core.
  4. Hold top position: Maintain the top position for 2-3 seconds with locked arms, protracted scapulae, and braced core—avoid sagging hips or bent elbows.
  5. Controlled descent: Lower back to the starting tuck slowly and under control, maintaining tension through shoulders and core to protect wrists and reduce momentum.

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
Equipment: Mini PBars

Progressions and Regressions

None

Frequently Asked Questions

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

This move builds chest and core strength, improves shoulder stability and wrist tolerance, and develops planche-specific body tension useful for advanced calisthenics progressions.

What common mistakes should I avoid when doing this exercise?

Avoid letting hips drop, bending the arms, collapsing the shoulders, or using momentum. Keep a compact tuck, locked elbows, protracted shoulders, and controlled tempo to reduce injury risk.

How do I progress to or regress this movement?

Regress with tuck planche holds, elevated pbar lean, or pseudo planche push-ups. Progress by increasing hold time, extending the tuck, reducing leg support, or working toward advanced planche variations.