A Primer, Bodyweight Basics

TUCK PLANCHE
The tuck planche is the first step in elevating the body
in a planche position. Hands shoulder width apart,
push down (depress your scapula) like you would at
the top of a dip and lean yourself forward slightly while
tucking your knees into your chest.
Keep your arms straight, you may have a rounded back
but this is fine at this stage, the next step is to flatten
the back!
It will be hard to keep your feet off the ground if not
using an elevated platform. Use some low or high parallel
bars for ground clearance.
Starting from your hands or low bars may
not give you enough room to allow this, or
you may be lacking the scapula strength
to maintain the position for long, so higher
parallel bars are ideal for starting.
ADVANCED TUCK PLANCHE
From the tuck position, try to lean further
forward while creating a counterbalance
by raising your hips. As the legs extend,
we lean further forward to keep the
weight centred over the hands in an attempt
to straighten the back.
It may sounds strange, but think about
'pushing your spine upwards' to achieve a
hollow body position. You will know this
from planche leans, it's when your back is
rounded at the top of the movement as
you lean forward. Protract your scapula
(push down) as hard as you can while
keeping the hips as elevated as possible
for a flat back position.
There is a rather large strength gap between
the normal tuck planche and the advanced
variant, but keep at it!
BODYWEIGHT 25