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Tuck Planche

The Tuck Planche is a straddle planche progression that articulates shoulder protraction, developing the strength necessary to suspend ones bodyweight above the hands.

  • Type Of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Chest, Abdominals
  • Difficulty: Moderate
  • Equipment: Body Only

Tuck Planche

  1. Begin kneeling on all fours with your hands rotated outward approximately 45-degrees.
  2. With locked elbows and protracted and depressed shoulders, begin to lean forward.
  3. As you lean, allow your feet to come just off the ground (legs together).
  4. Continue angling forward until your hips reach shoulder height.
  5. Pause and hold for time.
  6. Keep your shoulder blades strongly depressed and protracted to maximize your leverage.
  • Exercise: Advanced Frog Stand
  • Type of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Chest, Abdominals
  • Difficulty: Moderate
  • Equipment: Body Only
  • Exercise: Open Planche
  • Type of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Chest, Abdominals, Glutes
  • Difficulty: Intermediate
  • Equipment: Body Only