What is Tucked to advanced tucked planche?
Tucked to advanced tucked planche is a Hard-level calisthenics push skill that moves from a tucked planche into an advanced tucked position, primarily targeting the shoulders and demanding strong core and scapular control. It requires wrist stability and Mini PBars; suitable for experienced athletes practicing strict form.
How to Do Tucked to advanced tucked planche
- Set starting position: Place hands on mini PBars, arms straight, hips tucked, knees close to chest and shoulders protracted. Check wrist alignment and full shoulder elevation.
- Engage shoulders: Push through the shoulders to protract the scapulae, bracing the core and glutes. Keep arms locked and avoid collapsing at the shoulder.
- Extend hips slightly: Slowly shift hips back and extend legs slightly while maintaining tight core and straight arms; stop if shoulder or wrist pain occurs.
- Hold advanced tuck: Hold the advanced tucked position for one second, focusing on balance and shoulder protraction. Breathe steadily and keep neck neutral.
- Return with control: Slowly pull knees back to the tucked planche with controlled movement, avoiding momentum. Rest between reps and progress gradually.
Muscle Groups
Shoulders
Description
Start in a tucked planche position on parallel bars, keeping your arms straight and core tight. From there, slowly extend your hips and legs slightly backward, moving into an advanced tucked position where your knees are further from your chest. Hold for a second, then return to the tucked position with control. Focus on keeping your shoulders protracted and your body stable throughout the movement.Movement Group
Push
Required Equipment
Mini PBars
Frequently Asked Questions
What are the benefits of the tucked to advanced tucked planche?
This progression builds shoulder strength, scapular protraction, and full-body tension, improving planche readiness and static pushing ability. It also enhances wrist tolerance and core stability. Regular practice improves neuromuscular control for advanced planche variations when combined with proper recovery.
What common mistakes should I avoid?
Common mistakes include collapsing the shoulders, bending the arms, using momentum to extend hips, and poor wrist alignment. Avoid pushing through pain; instead reduce range, focus on scapular protraction, and maintain strict form to prevent injury and ensure effective strength gains.
How can I progress to the advanced tucked or what are alternatives?
Progress by increasing hold time, reducing knee tuck, and performing negatives from the advanced tuck. Use assisted variations like band-supported tuck planche, elevated pseudo planche push-ups, or L-sit to planche transitions. Prioritize shoulder conditioning and wrist mobility before advancing.