{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Tucked Planche",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "serratus-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "synergist"
      },
      {
        "muscle": "iliopsoas",
        "role": "synergist"
      },
      {
        "muscle": "biceps-brachii",
        "role": "stabilizer"
      },
      {
        "muscle": "triceps-brachii",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "scapulothoracic",
        "actions": [
          "protraction",
          "depression",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "wrist",
        "actions": [
          "extension",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength",
      "balance"
    ],
    "movement_patterns": [
      "horizontal-push",
      "anti-extension"
    ],
    "mechanics": "compound",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "parallettes",
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1916"
  },
  "id": "oec:tuck-planche",
  "instructions": {
    "setup": [
      "Kneel on the floor and place your hands flat roughly shoulder-width apart, with fingers pointed slightly outward to reduce wrist strain.",
      "Lock your elbows completely and push the ground away to strongly protract and depress your shoulder blades."
    ],
    "steps": [
      "Shift your body weight forward by leaning your shoulders past your wrists.",
      "Engage your core, pull your knees firmly into your chest, and lift your feet off the ground.",
      "Elevate your hips until your torso is roughly parallel to the floor, maintaining locked arms and rounded upper back protraction.",
      "Hold the position steadily for the prescribed duration, then lower your feet back to the floor with control."
    ],
    "breathing": "Maintain steady, shallow diaphragmatic breaths while keeping continuous abdominal and scapular tension throughout the hold.",
    "cues": [
      "Push the floor away",
      "Keep the elbows locked",
      "Knees to chest",
      "Lean forward into the shoulders"
    ],
    "common_faults": [
      {
        "fault": "Bending the elbows to compensate for straight-arm shoulder strength deficits.",
        "correction": "Ensure elbows are fully locked before lifting the feet; regress to planche leans if locked-arm strength is insufficient."
      },
      {
        "fault": "Allowing the scapulae to retract and chest to collapse toward the floor.",
        "correction": "Actively press into the floor to maintain maximal scapular protraction and depression."
      },
      {
        "fault": "Hips dropping too low or staying piked too high above horizontal.",
        "correction": "Align your hips at roughly shoulder height to create a level torso while keeping the knees tucked tightly."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure thorough warm-up of wrists and biceps tendons prior to loading straight-arm planche progressions.",
        "Use parallettes if floor wrist extension causes discomfort or pinching."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Tuck Planche",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Tuck planche",
        "url": "https://wger.de/en/exercise/1916/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "ISSACS"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:planche-lean"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated"
    },
    "position": "support"
  },
  "status": "active",
  "summary": "An isometric calisthenics hold balancing horizontally on straight arms with the knees tucked tightly into the chest."
}