Tuck Planche: Shoulder Position Deep Dive

The tuck planche is often the point where people get confused about exactly what their shoulders should be doing. After spending 8 months in this position, here's my understanding.

Protraction is the forward rounding of the shoulder blades — pulling them away from the spine and around the rib cage. Depression is the downward movement — moving the shoulder blades away from the ears. In the tuck planche, you need maximum protraction and depression simultaneously.

Most beginners can protract but not depress under load. The serratus anterior is the muscle responsible for protraction, and it's often undertrained. Scapular push-ups (allowing the scapula to protract and retract through a push-up range of motion without bending the elbows) build this capacity directly.

To feel the correct position: get into a push-up position and imagine trying to push the floor away from you while simultaneously pulling your shoulder blades into your pockets. That combination is what you need to sustain in the tuck planche.