Tuck Planche
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The first true planche hold — knees tucked to the chest, hips lifted, both feet off the floor, supported on straight arms with the shoulders leaned forward.
Detail
From a straight-arm support, lean the shoulders forward and lift the hips while tucking the knees tightly to the chest until both feet leave the ground and the body balances on the hands alone. The tight tuck keeps the body lever short, making it the most accessible position in which feet are fully unweighted. Maintain protracted scapulae and a forward shoulder lean.
Progression toward the straddle-planche goes through the advanced tuck planche: flatten the back and open the knees away from the chest, lengthening the lever. Heavy straight-arm load on the anterior-deltoid, serratus-anterior, and biceps tendons; warm up extensively and use parallettes if the wrists object.
Key facts
- First planche with both feet off the floor; knees tucked tight (short lever).
- Straight arms, forward shoulder lean, protracted scapulae.
- Next step: advanced tuck (back flat, knees opened) → straddle planche.
Connections
- planche-progression — step 2.
- planche-lean / straddle-planche — adjacent steps.
- anterior-deltoid — prime mover.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.