How to Learn the Tuck Planche
The tuck planche is the first real planche hold: your whole body balanced on straight arms with your knees tucked to your chest. It builds the straight-arm pushing strength and forward lean that every planche variation is built on.
Tuck Planche technique
- Place your hands shoulder-width apart
- Lock your elbows and keep your arms straight
- Push the floor away to maintain active shoulders
- Lean forward until your shoulders move past your wrists
- Keep your upper back rounded throughout the hold
- Pull your knees into a comfortable tuck position
- Brace your core and squeeze your glutes
- Keep your hips level with your shoulders
Key progressions
These are the main building blocks you work on before the Tuck Planche feels solid:
- Planche Lean
- Band-Assisted Tuck Planche Hold
- Band-Assisted Tuck Planche Push-Up
The 3-stage training path
In Raw Control the Tuck Planche is split into Training 1 → 2 → 3. Each stage is a structured session of four exercises:
Training 1
- Planche Lean Hold
- Single-Leg Tuck Planche Switch
- Ball Tuck Planche Hold
- Feet-Assisted High Tuck Planche Hold
Training 2
- Planche Lean Switch
- High Tuck Planche Lean With A Hold
- Band-Assisted Tuck Planche Hold
- Lower Angle Pike Push-Up
Training 3
- Planche Lean Push-Up
- Support To Tuck Planche
- Tuck Planche Max Hold Attempt
- Scapular Push-Up
Exact sets, reps, hold times and rest periods, plus a full-screen HD video for every exercise, are in the app.
Where the Tuck Planche fits
Each skill line runs through all three levels. This is the path for the Tuck Planche:
More beginner skills
Train the Tuck Planche with Raw Control
Every training comes with exact sets, holds and rest times, a full-screen HD coaching video for each exercise, warm-ups and offline downloads.
General fitness information only. Warm up properly, train within your ability and stop if you feel pain. Read the Health & Safety Disclaimer.