Advanced

Advanced Tuck Planche Hold

The advanced tuck planche is the progression between the basic tuck and the straddle: you open the hips so the thighs move away from the chest, lengthening the lever and dramatically raising the demand on the anterior delts and straight-arm scapular strength. It is a static hold that also trains the isometric core and elbow-support musculature. Own a solid tuck planche before opening the tuck.

Equipment
Body Weight
Body part
Chest, Shoulder
Type
Balance, Strength
Browse by movement
Core Brace, Horizontal Press
Muscles worked
Target
Deltoid Anterior, Pectoralis Major Sternocostal
Secondary
Biceps Brachii Long Head, Biceps Brachii Short Head, Triceps Brachii Long Head, Lower Rectus Abdominals
Tertiary
Upper Rectus Abdominals, Abdominal External Oblique, Erector Spinae, Trapezius Lower

How to do it

  1. 1

    Place the hands by the hips, fingers forward, and lean the shoulders well ahead of the wrists.

  2. 2

    Protract and depress the scapulae to press the body up off the floor.

  3. 3

    Lift into a tuck, then open the hip angle so the back flattens and the thighs drift away from the chest.

  4. 4

    Keep the arms dead straight and the elbow pits facing forward.

  5. 5

    Hold the position with the hips level to the shoulders, breathing steadily.

  6. 6

    Lower under control once form starts to break.

Tips

  • Open the hips only as far as you can keep the arms locked and the shoulders leaning.
  • Push the floor away hard to keep the shoulders elevated and protracted.
  • Film from the side; the shoulders should sit clearly in front of the hands.

Variations

Common mistakes

  • The hips ride noticeably higher or lower than the shoulders instead of level with them, tipping the whole balance point off center.
  • The elbows creep into a slight bend as the thighs drift away from the chest, trading straight-arm strength for a bent-arm cheat.
  • The elbow pits rotate to face inward or down instead of forward, twisting the shoulder into a less stable position under full load.
  • The breath gets held tight through the entire hold instead of staying steady, which spikes tension and shortens how long the position stays controlled.

Frequently asked

What is a sensible starting hold time for the advanced tuck planche, and what should you own first?
Start with 4-5 holds of 4-6 seconds, resting a minute between attempts, and open the hip angle only a little each week rather than jumping straight to a wide-open tuck. Before attempting it, you should already hold a basic tuck planche for a clean 10-plus seconds with the shoulders visibly ahead of the wrists.
How do you make the advanced tuck planche hold easier or harder?
Make it easier by closing the hip angle back toward a basic tuck, keeping the knees closer to the chest. Make it harder by opening the hips further and straightening the legs more, which is the direct path toward a straddle planche.
What is the advanced tuck planche hold good for, and who should skip it?
It bridges the basic tuck and the straddle planche, raising the demand on the delts and scapular strength. Skip it if a basic tuck planche is still shaky or short, since opening the lever only amplifies an already unstable hold.

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