Hold a tucked planche by supporting your weight on straight arms while keeping the knees drawn to the chest; this is an isometric shoulder-dominant hold that requires strong core tension. It maintains a horizontal body position above the floor.
How to do the Planche (Tuck)#
- Place your hands shoulder-width on the floor with fingers spread and press actively into the ground.
- Lock your arms straight and push your shoulders forward so the shoulder blades are protracted over your hands.
- Pull your knees tightly to your chest to create a compact tuck and keep the torso level.
- Lift your feet clear of the floor and balance your weight on your hands while maintaining straight elbows.
- Breathe steadily and brace your core to hold the tucked position for the target time.
Muscles worked#
- Primary: Front delts, Chest, Abs
- Secondary: Triceps, Upper back, Forearms
Common mistakes#
- Bending the elbows instead of holding straight-arm support.
- Failing to protract the shoulders so the shoulders sit behind the hands.
- Letting the hips or torso sag instead of keeping a compact, horizontal shape.
- Not leaning forward enough, which prevents balancing over the hands.
