The Tuck Planche is a progression of simple planche and Frog Stand exercise. It is a relatively difficult move, your efforts with the simple and Frog Stand planche should have given you enough upper body strength to pull it off. It is actually the same as the Frog Stand move, except, instead of resting your knees on your arms, it requires holding your legs under your abdomen.

  • Bodyweight
  • Compound

The Tuck Planche is really a big step forward where you begin working on balancing your body with your arms and engaging your abdomen muscles. Be careful not to allow your body weight to fall forward over your hands, as it could jeopardize the health and looks of your face.

Similar Exercises to Try

Suggested Equipment

Benefits of a Tuck Planche

  • It is an excellent exercise to work your shoulder, arm and core muscles.
  • Besides just a cool party trick, tuck planche will help you build powerful shoulders, incredible straight arm strength, and crazy strong wrists.
  • It helps with other movements such as the back lever, front lever, press to handstand and other hand balancing skills.
  • Tuck Planche will hit your upper body just as much as a bench press; however, it also involves the core and even the legs.

Muscles Worked

Anterior (Front)

  • Deltoid
  • Pectoralis Major
  • Rectus Abdominis
  • Serratus Anterior

Posterior (Back)

  • Biceps Brachii
  • Triceps Brachii

How to Do a Tuck Planche

  1. Begin with your hands on the floor or gymnastics bars planted on the ground.
  2. Round your back, and slowly & carefully push yourself up off the ground.
  3. Compared to the frog stand, your legs should no longer be rested on your arms, and more of your weight should extend behind you.
  4. However, unlike a full planche where your legs would be extended, keep your legs tucked in under your abdomen. This will reduce the amount of strength and balance required to hold the planche.
  5. After 2-3 seconds, lower your body to come to the starting position. Repeat the entire move.