Gymnastics · Calisthenics · Strength Training
Parallette Tuck Planche
The parallette tuck planche is a straight-arm balance with your feet lifted and knees tucked toward your chest. It develops shoulder strength, shoulder-blade control, and full-body tension.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- Rest 2 min
How to do it
- Crouch between shoulder-width parallettes.
- Grip the handles directly beneath your shoulders.
- Straighten your arms.
- Lean forward until your shoulders move past your hands.
- Draw your knees toward your chest until both feet leave the floor.
- Hold the tucked position with your hips roughly level with your shoulders.
- Lower your feet back to the floor.
Form cues
- Squeeze the handles.
- Keep your knees clear of your arms.
- Breathe steadily through the hold.
Common mistakes
- Sinking between the shouldersPush firmly into the handles until your shoulder blades spread and your upper back rounds slightly.
- Bending the elbowsUse a toes-supported version until you can maintain straight arms throughout the hold.
- Jumping into the balanceShift your weight forward gradually so your feet float up without a kick.
Safety
A forward balance loss or slipping parallette can cause a face-first fall. Supporting your full weight on straight arms can also strain your shoulders, elbows, or wrists when the progression exceeds your control.
- Set low parallettes on a firm, nonslip surface with a landing mat covering the area in front of you.
- Warm up your wrists, elbows, and shoulders with gentle movements and feet-supported holds.
- Practice a controlled feet-down exit before attempting unsupported holds.
- End the set when your position starts to fail rather than holding to exhaustion.
If you have wrist, elbow, or shoulder pain or instability, use a feet-supported progression and seek advice from a physiotherapist before attempting full holds.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
- Parallettes
- Resistance Band (optional)
Sets and reps
- Sets
- 3–5
- Target
- 5–10 seconds
- Rest
- 2 min
Use a supported progression if you cannot hold the position steadily for five seconds.