# Tuck Planche (Overcoming Gravity Level 5)

> The Tuck Planche (OG Level 5) is the first airborne straight-arm planche hold where the feet lift completely off the floor with knees tucked tightly into the chest and hips suspended at shoulder height. It builds foundational straight-arm scapular protraction and anterior deltoid strength. Athletes should achieve a 25-second Planche Lean and 10 strict Pseudo Planche Push-Ups before training Tuck Planche sets.

- Canonical URL: https://enixfit.com/exercises/tuck-planche
- Canonical ID: `tuck_planche`
- Logging Type: `DURATION` (Requires External Weight: false)
- Prerequisite Readiness Gate: 4 × 25s Planche Lean + 3 × 10 Pseudo Planche Push-Ups
- Mastery Standard: 4 sets × 15s hold with hips at exact shoulder height
- Primary Muscles: Anterior Deltoids, Serratus Anterior
- Secondary Muscles: Pectoralis Major, Biceps Tendon, Hip Flexors

## Step-by-Step Execution
1. **Protract & Lean Forward**: Place hands shoulder-width apart, lock elbows, and lean shoulders forward until feet become light.
2. **Float Knees to Chest**: Compress knees tightly into the chest and lift toes clear of the ground without bending the elbows.

## Technical Coaching Cues
- Push the floor away to dome the upper back
- Keep hips at the exact horizontal level of the shoulders

## Common Mistakes & Corrections
- **Fault: Hips sagging near the wrists** → Correction: Drive more forward lean through the shoulders and depress the scapulae.