Tuck Planche

Shoulders, Triceps, CoreBodyweight

Isometric hold balancing parallel to the floor on straight arms with knees tucked tightly to the chest. Builds severe shoulder, triceps, and core strength while demanding elite balance.

How to do it

1Squat down, place hands shoulder-width apart on the floor, and turn fingers slightly outward.

2Tuck your knees tightly to your chest and brace your core.

3Lean forward, shifting your shoulders past your wrists.

4Lift your feet off the floor and lock in the tucked body position.

5Hold for time while keeping your elbows completely locked out.

Common mistakes

Bending the elbows, taking tension off the shoulders and ruining leverage.

Not leaning forward enough, making it impossible to lift the hips and balance.

Letting the core sag, causing your hips to drop and breaking the hold.

Breathing

Take shallow, controlled breaths; do not hold your breath during the hold.

Make it harder or easier

To make it easier, keep your toes touching the floor or use a resistance band; to make it harder, extend your knees away from your chest.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.