← EXERCISE LIBRARYCalisthenics
Tuck Planche Hold
A supported hold balancing the tucked body off the floor on straight arms, leaning the shoulders forward. The foundational step of the planche progression.
- 01Grip the parallettes and lean the shoulders forward over the hands.
- 02Round the upper back slightly and protract the shoulder blades.
- 03Shift the weight forward until the feet lighten.
- 04Tuck the knees to the chest and lift the feet off the floor.
- 05Hold with the arms straight and the shoulders leaning past the hands.
- 01Lean the shoulders well past the hands.
- 02Protract and round the upper back.
- 03Keep the arms dead straight.
- 01Not leaning forward enough — without the lean there's no balance point.
- 02Bending the elbows — keep the arms locked straight.
- 03Letting the shoulder blades pinch back — push the floor away and protract.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.