Advanced Tucked Planche

The Advanced Tucked Planche is a progression toward the full planche that builds serious pushing strength and body control. It bridges the gap between basic tuck planche and straight-body planche variations.

Video coming soon

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Category: calisthenics
Level: intermediate
Force: push
Mechanic: compound
Equipment: body only

Instructions

Start in a crow pose position with hands flat on the ground, fingers spread wide.
Lean forward significantly, shifting your weight onto your hands with knees tucked tightly to your chest.
Gradually lift your feet off the ground by continuing to lean forward and engaging your core.
Pull your knees as close to your chest as possible while maintaining balance on your hands.
Hold the position with your body parallel to the ground and knees compressed.
Lower your feet back to the ground with control.

Tips

Lean forward more aggressively than a basic tuck planche to build strength.
Compress your knees tightly into your chest to reduce lever arm length.
Focus on protraction of the shoulder blades to engage serratus anterior.
Practice planche leans daily to build the forward lean strength required.

Common mistakes

Not leaning forward enough, keeping too much weight on the feet.
Allowing the knees to drift away from the chest, increasing difficulty unnecessarily.
Collapsing through the shoulders instead of maintaining active protraction.

Safety

Requires significant wrist conditioning and shoulder strength. Warm up thoroughly with wrist circles and planche leans. Avoid if you have wrist injuries or impingement issues.

Variations

Tucked Planche
Planche Lean
Straddle Planche
Full Planche
Planche Push-Up