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How to Do Tuck Planche: A Beginner’s Guide

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If you’re looking for a challenging and impressive calisthenics skill to add to your repertoire, the tuck planche is definitely worth considering. This move requires a great deal of upper body strength, core stability, and overall body awareness, making it a great exercise for building functional fitness.

However, it’s important to acknowledge that mastering the tuck planche is no easy feat. It takes time, dedication, and a lot of hard work to progress from a basic frog stand to a full tuck planche. That’s why it’s crucial to approach this skill with the right mindset and a solid plan for progression.

In this article, we’ll take you through the tuck planche journey, highlighting the key steps you need to follow to achieve this impressive move. From tuck planche progression exercises to proper technique and form, we’ll cover everything you need to know to master this advanced calisthenics skill. So, if you’re ready to take your training to the next level, let’s get started!

Building the Foundation: Prerequisites and Progressions

Essential Skills and Strength

Before attempting the tuck planche, it’s important to master fundamental exercises like push-ups, dips, rows, and planks with proper form and good control. These exercises help build general strength and stability in the upper body, which is essential for successful tuck planche execution.

In addition to general strength, strong shoulders, core, and triceps are particularly important for the tuck planche. You can work on these areas by incorporating exercises like pike push-ups, L-sit holds, and tricep dips into your training routine.

Progressions and Variations

If you’re new to the tuck planche, there are several progressions you can use to work your way up to the full hold. Here are a few examples:

  • Wall holds: Start by practicing the tuck planche against a wall. This will help you build the necessary strength and balance without worrying about falling over. Gradually try to move further away from the wall as you improve.
  • Elevated pike holds: Similar to wall holds, but with your feet elevated on a box or bench. This increases the difficulty and requires more core and shoulder strength.
  • Frog stands: This is a great way to work on your balance and core strength. Start in a squat position with your hands on the ground in front of you, then raise your feet off the ground and balance on your hands.
  • Tucked planche progression: Start in a tucked position with your knees close to your chest and your hands on the ground in front of you. Gradually try to straighten your legs and lift your feet off the ground.
  • Planche progression: Once you’ve mastered the tucked planche, you can start working on the full planche. This involves straightening your legs and keeping your body parallel to the ground.

Make sure to use proper form and good control throughout each progression. Visual aids like images and videos can be helpful for understanding proper form and key points for improvement. With consistent practice and dedication, you’ll be able to achieve the advanced tuck planche and beyond.

Mastering the Tuck Planche: Technique Breakdown

Setting Up

To perform a proper tuck planche, you must first establish the correct technique. Start by placing your hands on the ground, shoulder-width apart, and fingers pointing forward. Your shoulders should be depressed and your scapula retracted for optimal stability. Engage your core and create a hollow body position with your hips tucked in and your legs extended behind you. This position will help you maintain balance and control throughout the movement.

Transitioning and Holding

To transition from the elevated pike hold to the full tuck planche, start by leaning forward and shifting your weight onto your hands. As you do this, lift your hips up and bring your knees towards your chest, tucking them in as close as possible. Keep your elbows locked and maintain a hollow body position throughout the movement. Hold the tuck planche for as long as you can while breathing properly and focusing on maintaining proper form.

If you struggle with holding the tuck planche, try starting with the tucked planche hold or the pike lean to build up your straight arm strength and core stability. As you progress, you can work on tuck planche push-ups and planche leans to further develop your technique and strength.

Remember to focus on maintaining proper form and engaging your core throughout the movement. If you find yourself struggling with the tuck planche, try troubleshooting common mistakes such as not keeping your elbows locked or not maintaining a hollow body position. With consistent practice and dedication, you can master the tuck planche and take your bodyweight training to the next level.

Beyond the Basics: Tips and Considerations

Spotting and Safety

When attempting the tuck planche for the first time, it is crucial to have a spotter and practice in a safe environment. A spotter can help you maintain proper form and prevent injury. Proper spotting techniques include standing behind the athlete and holding their hips or legs to assist in maintaining balance. Prioritize safety over achieving the full hold prematurely.

Programming and Training

Incorporating tuck planche progressions into your structured calisthenics routine can help you achieve the tuck planche. Consider frequency, intensity, and recovery when planning your workouts. It is recommended to work with a coach or experienced athlete for personalized training advice. Resistance bands can also be used to assist in the progression towards the tuck planche.

Mindset and Patience

The tuck planche is a challenging calisthenics skill that requires patience and persistence throughout the progression. Focus on form over speed and celebrate small victories along the way. Remember that the planche journey is a long-term process that requires consistent training and dedication. Joining a calisthenics family or community can help you stay motivated and receive support throughout your calisthenics journey.

Resources and Inspiration

If you’re looking to learn the tuck planche or improve your planche training, there are many resources and athletes that can inspire and guide you.

Online Resources and Communities

There are many reputable online calisthenics resources that offer detailed tuck planche tutorials and training guides. Some of these include:

  • GMB Fitness – Provides a comprehensive planche progression tutorial that includes the tuck planche.
  • Calisthenicmovement – Offers a variety of planche training programs and tutorials, including a tuck planche tutorial.
  • Bodyweight Training Arena – Offers a free tuck planche training program that includes detailed video tutorials.

In addition to these resources, joining online communities can provide support, motivation, and opportunities to learn from other athletes. Some popular communities include:

Professional Athletes and Coaches

There are many inspirational calisthenics athletes who excel in the tuck planche and showcase their training methods. Some of these athletes include:

  • Chris Heria – A calisthenics athlete who has mastered the tuck planche and offers tutorials on his YouTube channel.
  • Marcus Bondi – A calisthenics athlete who has set world records in the tuck planche and offers tutorials on his YouTube channel.
  • Daniel Vadnal – A calisthenics athlete who offers a variety of planche tutorials on his YouTube channel.

If you’re looking to improve your planche training, seeking guidance from qualified coaches can provide personalized training plans and technique refinement. Some reputable coaches include:

  • Calisthenics Academy – Offers personalized training plans and online coaching from experienced calisthenics athletes.
  • Al Kavadlo – A calisthenics coach who offers online coaching and has authored several books on calisthenics skills, including the planche.

By utilizing these resources and seeking inspiration and guidance from other athletes and coaches, you can improve your tuck planche and planche training skills.


In conclusion, mastering the tuck planche is an impressive feat that requires dedication, patience, and proper technique. By following the key steps and considerations outlined in this guide, you can work towards achieving this challenging calisthenics skill.

Remember to gradually progress by starting with easier variations such as the frog stand and gradually working your way up to the tuck planche. Focus on building scapula strength and engaging your core muscles to maintain proper form.

It is also important to maintain a positive mindset and not get discouraged if progress is slow. With consistent effort and practice, you can achieve the full tuck planche and even progress to the full straddle planche in a few weeks or months.

Always prioritize proper technique over speed or intensity, and listen to your body to avoid injury. Use tools such as resistance bands and parallettes to assist with progression and make the exercise easier as needed.

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Lauren Price

Lauren Price is the co-owner of Lava Barre, a specialized fitness boutique that focuses on achieving balance for the body, mind, and soul. With a passion for fitness and wellness, Lauren and her business partner Vanessa set out to create a unique barre class that not only challenges the body but also inspires the mind.

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