Advanced tuck planche

A tuck planche with a flat back and hips opened behind you, a longer lever than the tuck that demands much stronger shoulders and elbow tendons.

How to do it

1. 01Warm up your wrists, then get into a tuck planche with locked arms and fingers turned out or back.
2. 02Push your hips back and up to shoulder height so your back is flat and parallel to the floor, thighs roughly at a right angle to your torso.
3. 03Keep your shoulder blades pushed forward, tuck your pelvis slightly and brace so your lower back does not sag, leaning your shoulders further past your wrists.
4. 04Breathe in short, steady breaths; stop a few seconds before your back rounds or your arms bend, then lower your feet softly.

Common mistakes

• Back still rounded like a tuck — open your hips back until your back is flat, even if the hold gets shorter.
• Hips dropping below the shoulders — lean further forward and brace to keep them level.
• Bending the elbows or pinching the shoulder blades — lock your arms and push the floor away to keep them spread forward.

In the Planche progression

1. 1Planche lean
2. 2Tuck planche
3. 3Advanced tuck planche
4. 4Straddle planche
5. 5Full planche

Standard to move on: 4 sets × 15s, two sessions in a row.