Strength Training · Calisthenics · Gymnastics
Tuck Planche
The tuck planche is a straight-arm balance with your feet lifted and knees pulled toward your chest. It trains shoulder strength, upper-body support, and body control.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- Rest 2 min
How to do it
- Place your hands shoulder-width apart on the floor in front of your feet, with fingers spread.
- Straighten your elbows.
- Lean your shoulders forward past your wrists.
- Lift both feet off the floor with your knees tucked tightly toward your chest.
- Hold the position with your back roughly parallel to the floor.
- Lower your feet gently to the floor to finish.
Form cues
- Push the floor away.
- Press your fingertips into the floor.
- Keep breathing throughout the hold.
Common mistakes
- Bending your elbowsReturn to a feet-supported planche lean until you can support yourself with straight arms.
- Resting knees on your armsKeep your knees between your arms rather than using your upper arms as a shelf.
- Jumping into the balanceShift your weight forward gradually until your toes become light enough to lift without a hop.
Safety
The forward lean places substantial load on your wrists, elbows, and shoulders. Losing balance or arm support can cause a forward fall onto your face.
- Warm up with gentle wrist movements and progressively loaded, feet-supported holds.
- Practice on a firm, nonslip surface with clear space in front of you.
- End the hold before your arms buckle or your shoulders sink.
- Build total hold time gradually rather than forcing longer attempts.
If you have wrist, elbow, or shoulder pain or a recent injury, use a less-loaded version and seek advice from a physiotherapist before attempting the full hold.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 3–5
- Target
- 3–8 seconds
- Rest
- 2 min
Start with brief, controlled holds rather than testing your maximum hold time.