Hold your body parallel to the ground on straight arms with your knees tucked toward your chest, focusing on shoulder strength and core stability.
How to do the Planche (Advanced Tuck)#
- Place your hands about shoulder-width on the floor and straighten your arms.
- Shift your weight forward over your wrists until your torso is roughly parallel to the ground.
- Pull your knees toward your chest and keep your body compact with hips level.
- Keep your arms locked and press through your hands to maintain shoulder engagement.
- Breathe steadily while holding the position, then lower your feet and relax to exit the hold.
Muscles worked#
- Primary: Front delts, Chest, Triceps
- Secondary: Abs, Upper back, Forearms
Common mistakes#
- Bending the elbows instead of keeping them straight.
- Letting the hips drop or the legs extend out of the tuck.
- Collapsing the shoulders rather than keeping them actively pushed.
- Holding your breath during the hold.
