Push
Push
Tuck Planche Hold
Advanced
Level 75/100
The tuck planche hold is the first true static planche position. You support the body parallel to the floor with knees tucked to the chest, weight solely on the hands.
LevelAdvanced
Sets5-6 × 5-20 sec hold
Rest2-3 min
EquipmentFloor, Parallettes
Why it is a milestone
Tuck planche proves enough anterior-delt, serratus, and core strength to lift the feet off the floor in a horizontal position. It validates months of planche lean and PPPU work.
Execution
From the floor with hands rotated outward, brace the core hard, compress the knees to the chest, and push the floor away while leaning forward until the feet rise. Keep knees as tucked as possible. Body parallel to the floor.
Hold time
Start with 3-5 seconds. Long-term goal: 30+ seconds of clean hold.
Next progression
Advanced tuck planche (knees away from chest, flat back) and eventually straddle planche.
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