Advanced Tuck Planche

The advanced tuck planche bridges the gap between the tuck planche and the straddle planche. The key difference from the basic tuck planche is a flat back rather than a rounded back, which significantly increases the lever arm and demands on the shoulders. This progression is where many trainees spend the most time, and mastering it thoroughly is essential for continued progress.

Understanding the Position

How It Differs From Tuck Planche

Back position: Flat back with hips level with shoulders, rather than a rounded back with hips slightly above shoulders
Hip angle: The hips are more open (greater hip extension) while the knees remain tucked
Lever arm: The flatter back moves the center of mass further from the hands, increasing shoulder demand by approximately 20-30%
Core demand: Greater anti-extension demand to prevent the lower back from arching

The Position in Detail

Arms fully locked, scapulae protracted and depressed
Back flat (parallel to the ground)
Hips at shoulder height, not above or below
Knees tucked, but with a more open hip angle than basic tuck
Heels close to the glutes
Posterior pelvic tilt maintained
Head in neutral position, looking at the ground

Transition From Tuck to Advanced Tuck

Method 1: Gradual Back Flattening

The most common and recommended approach:

Start in your regular tuck planche position (rounded back)
While holding, slowly extend your hips to flatten your back
As your back flattens, you will feel a dramatic increase in shoulder demand
Hold the flat-back position for as long as you can
When fatigued, return to the rounded tuck position to continue the set

Progression sequence:

Week 1-2: 6 x (5s rounded tuck + 2s flat back attempt)
Week 3-4: 6 x (3s rounded tuck + 4s flat back)
Week 5-6: 6 x (2s rounded tuck + 6s flat back)
Week 7+: Full sets in advanced tuck position

Method 2: Negative Entry From Tuck Handstand

Kick up to a tuck handstand (or use a wall for support)
Slowly lower your hips to shoulder height while maintaining the tuck
Try to control the descent and pause at the advanced tuck position
Hold for as long as possible

This method helps you find the correct position from above rather than trying to flatten from below.

Method 3: Band-Assisted Advanced Tuck

Loop a resistance band over a pull-up bar
Place the band around your hips
Practice the advanced tuck position with reduced load
Gradually use lighter bands as you get stronger

Training Protocol

Phase 1: Learning the Position (Weeks 1-4)

Goal: Achieve a 5-second advanced tuck planche hold

Advanced tuck planche attempts: 6 x max hold (rest 3 minutes)
Tuck planche holds: 3 x 12-15 seconds (maintain current ability)
Pseudo planche pushups with maximum lean: 4 x 6-8
Planche lean holds (extreme lean): 3 x 20 seconds
Frequency: 3 times per week

Phase 2: Building Hold Time (Weeks 5-8)

Goal: Achieve a 10-second advanced tuck planche hold

Advanced tuck planche: 5 x 5-10 seconds (rest 3 minutes)
Tuck planche pushup attempts: 3 x 3-5 reps (rest 2 minutes)
Weighted pseudo planche pushups: 3 x 6-8 (rest 2 minutes)
Total advanced tuck volume target: 25-50 seconds per session
Frequency: 3-4 times per week

Phase 3: Mastery (Weeks 9-12+)

Goal: Achieve a 15-second advanced tuck planche hold with perfect form

Advanced tuck planche: 5 x 10-15 seconds (rest 3 minutes)
Begin opening legs slightly (preparation for straddle): 3 x 3-5 seconds
Tuck planche pushups: 3 x 5-8 (rest 2 minutes)
Total volume target: 50-75 seconds per session
Frequency: 3-4 times per week

Key Supplementary Exercises

Tuck Planche Pushups

Once you can hold a solid tuck planche, add dynamic work:

From the tuck planche position, lower your body by bending the elbows
Press back up to the tuck planche position
Start with partial range of motion and build to full range
This builds the dynamic pressing strength needed for future planche pushups

Straight-Arm Planche Lean Pushups

Start in an extreme planche lean (toes very light on ground)
Without bending your arms, lower and raise your body by protracting and retracting the scapulae
Small range of motion, slow tempo
3 x 8-10 reps

Weighted Dips

Add weight to parallel bar dips
Target: Body weight + 50% of your body weight for 5 reps as a benchmark for straddle planche readiness
This builds the raw pressing strength that supports planche work

Common Issues at This Stage

"My back will not flatten"

Cause: Insufficient core strength to maintain PPT while opening the hip angle
Solution: More hollow body and dragon flag work. Practice the flat back in a less demanding position (on the ground, mimicking the body line)

"I can hold tuck planche for 20+ seconds but advanced tuck for only 2 seconds"

This is normal. The strength jump is significant
Continue training both positions: advanced tuck for attempts, regular tuck for volume
The gap will close over 4-8 weeks of consistent training

"My elbows hurt during long holds"

Cause: The straight-arm position under heavy load stresses the elbow joint
Solution: Reduce hold times and increase rest periods. Ensure thorough warm-up including light bicep curls to warm the elbow. If pain persists, take 3-5 days off from straight-arm work

"I keep piking up (hips rising above shoulders)"

Cause: Overcompensation for the increased difficulty or habit from the rounded tuck position
Solution: Film yourself from the side to check your position. Actively think about pressing your hips DOWN while maintaining the flat back

Benchmarks for Straddle Planche Readiness

Before moving to straddle planche training (Lesson 11), ensure:

Advanced tuck planche hold: 12-15 seconds for 3+ sets
Can begin opening legs slightly in the hold
Tuck planche pushups: 5+ reps with control
No persistent joint pain
Consistent training for at least 2-3 months at this level

Conclusion

The advanced tuck planche represents a significant strength milestone. The flat-back position is the body line you will maintain through every subsequent progression, making it essential to master now. Many athletes spend 3-6 months at this stage, and that time is well invested. The strength built here directly transfers to straddle planche work. Be patient, stay consistent, and trust the process.