Also known as: advanced tuck planche, tuck to advanced tuck, tucked planche progression, mini pbar planche, pbar advanced tuck

What is Tucked to advanced tucked planche?

The tucked to advanced tucked planche is a hard calisthenics progression moving from a tucked planche to a more extended tucked position. It primarily targets the shoulders while demanding strong core tension and wrist stability. Perform on mini PBars with straight arms and protracted shoulders for safety.

How to Do Tucked to advanced tucked planche

  1. Set your position: Place mini PBars shoulder-width, grip firmly and straighten arms. Lean forward until feet lift slightly while keeping scapulae protracted and core braced.
  2. Start tucked planche: Bring knees to chest and hold a tucked planche with hips rounded, shoulders stacked over hands and elbows locked to establish a stable base.
  3. Protract shoulders: Actively push through the shoulders to protract the scapulae, creating stability before extension; keep arms straight and wrists neutral to reduce strain.
  4. Extend to advanced: Slowly shift hips and legs backward, moving knees slightly away from chest into an advanced tuck. Move with control and avoid using momentum.
  5. Hold briefly: Maintain tight core and glutes, breathe steadily and hold the advanced tucked position for a second or more while focusing on shoulder balance.
  6. Return with control: Slowly draw knees back toward chest into the full tuck, lower feet if needed, and rest. Prioritize controlled movement and proper alignment.

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
Equipment: Mini PBars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the tucked to advanced tucked planche?

It builds shoulder strength, scapular protraction, core tension and wrist durability while improving straight-arm push balance. Consistent practice advances planche-specific coordination and helps bridge toward more extended planche variations using mini PBars.

What common mistakes should I avoid?

Common mistakes include collapsing or rounded shoulders, bending the arms, using momentum to swing into position, and poor wrist alignment. Warm up shoulders and wrists, prioritize scapular protraction, and move slowly to maintain control.

How can I progress to or regress from this movement?

Progressions: increase hold time, extend hips and legs further, work toward straddle or full planche. Regressions: longer tucked holds, band-assisted advanced tucks, elevated feet or negative planche lean. Use mini PBars and incremental overload.