Tuck Planche
The Tuck Planche (OG Level 5) is the first airborne straight-arm planche hold where the feet lift completely off the floor with knees tucked tightly into the chest and hips suspended at shoulder height. It builds foundational straight-arm scapular protraction and anterior deltoid strength. Athletes should achieve a 25-second Planche Lean and 10 strict Pseudo Planche Push-Ups before training Tuck Planche sets.
4 × 25s Planche Lean + 3 × 10 Pseudo Planche Push-Ups
4 sets × 15s hold with hips at exact shoulder height
Pure Isometric / Bodyweight Node
Step-by-Step Biomechanical Execution
Protract & Lean Forward
Place hands shoulder-width apart, lock elbows, and lean shoulders forward until feet become light.
Float Knees to Chest
Compress knees tightly into the chest and lift toes clear of the ground without bending the elbows.
Primary & Secondary Muscles
Primary Prime Movers
Secondary Stabilizers
Technical Coaching Cues
- Push the floor away to dome the upper back
- Keep hips at the exact horizontal level of the shoulders
Common Biomechanical Mistakes & Energy Leaks
Avoid these structural faults to protect tendons and qualify for strict hold/rep standards.
Correction: Drive more forward lean through the shoulders and depress the scapulae.
Prerequisite Exercises
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