Advanced Tuck Planche

Flat back and open hips: a longer lever than the tuck.

• Isolation
• Bodyweight
• Advanced

How to do it

• Flat back, hips level with the shoulders
• Knees behind the hips
• Shoulders forward and arms locked

Sets, reps and tempo

Ranges: 4–6 sets of 4–10 s

Tempo: Enter the position under control, hold with constant tension, and come out before your form breaks

Common mistakes

• Rounding the back again to hold on
• Counting seconds with the hips dropped

Muscles worked

Primary

• Anterior deltoid

Secondary

• Chest
• Triceps
• Core / abs

Alternatives

• Tuck Planche
• Straddle Planche