Push · Calisthenics
Tuck Planche - The complete guide
The tuck planche is the first 'real' planche position - the entire body lifted off the floor, carried solely by straight arms and shoulder strength.
How to perform it
- 1Start in a deep planche lean position
- 2Lift your feet off the floor with your knees pulled toward your chest
- 3Keep your hips above shoulder height
- 4Brace your core hard to keep the position stable
Common mistakes
⚠️ Hips hanging too low relative to the shoulders
⚠️ Elbows bending under the load
⚠️ Not holding the position long enough for real strength adaptation
Progression - the path to mastering it
1. Deep planche lean
2. Tuck planche 5 seconds
3. Tuck planche 10 seconds
4. Tuck planche 15-20 seconds
5. Advanced tuck planche
FAQ
How long does it take to learn the tuck planche?
Typically 3-6 months with a solid planche lean foundation and consistent training.
Why are my wrists sore after training?
Planche exercises load the wrists significantly - ensure gradual progression and daily wrist mobility work.
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