# Tuck Planche

URL: https://heatsy.app/ex/tuck-planche

Also known as: Tucked Planche, Tuck Planche Hold, Planche Tuck

Body region: Core, Shoulders, Arms, Chest

## Muscles

- Main: Deltoid, Serratus Anterior, Rectus Abdominis
- Helps: Pectoralis Major, Transversus Abdominis, Iliopsoas, Triceps
- Holds: Trapezius, Biceps, Flexor Carpi Radialis

## Technique

1. Squat on the floor with the hands flat beside the hips and arms straight.
2. Lean forward so your shoulders move past the hands and the hips lift.
3. Shift weight forward and lift the feet off the floor, knees tucked tight to the chest.
4. Keep the arms locked and the back rounded, then hold for a few seconds.
5. Lower your feet back down.

### Cues

- Push the floor away and round the upper back.
- Keep the knees close to the chest.
- Build up with lean holds first and warm up the wrists.

### Common mistakes

- Bending the elbows.
- Letting the hips drop.
- Attempting it before you have built wrist and shoulder strength; it is a demanding hold.

## Alternatives

- [Planche Lean Hold](https://heatsy.app/ex/planche-lean-hold)
- [L-Sit](https://heatsy.app/ex/l-sit)