Quick Answer
Tuck Planche Hold is a advanced skill exercise that targets your shoulders and abdominals. It uses a parallel bars. Place hands on parallel bars and lean forward while lifting your feet off the ground.
Video Tutorial
How to Perform the Tuck Planche Hold
- 1
Place hands on parallel bars and lean forward while lifting your feet off the ground.
- 2
Tuck your knees tightly into your chest.
- 3
Maintain a straight back and hold your body parallel to the floor using shoulder strength.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Tuck Planche Hold isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Tuck Planche Hold work?
The Tuck Planche Hold primarily works your shoulders and abdominals. Secondary muscles include the chest and triceps.
What equipment do I need for the Tuck Planche Hold?
The Tuck Planche Hold needs a parallel bars. You can perform it at home or at the gym as long as you have what's listed.
Is the Tuck Planche Hold suitable for beginners?
The Tuck Planche Hold is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Tuck Planche Hold should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Tuck Planche Hold every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders and abdominals more frequently, alternate harder and easier variations and keep overall weekly volume moderate.