Most people train the planche push-up like a normal push-up. Extend the arms. Go down. Extend again. But at the top the hips drop and the back opens. You pressed, but you left the planche. That rep built nothing. The planche push-up is not an arm movement. Your arms and your hips go up together. Push the floor away, keep the upper back round, lift the hips with the press. One clean rep beats ten fake ones.

Part 5. You got your 3 tuck planche push-ups. Now you’re ready for advanced tuck. 1. Advanced tuck planche, feet assisted Open. Close. Open. Close. Don’t chase a hold yet. Just understand the movement. 3 sets × 5 reps 2. Advanced tuck planche hold, the band progression Strong resistance band → 8 seconds. Then lighter band → 8 seconds. Then no band. And here’s the part most people get wrong: when the band comes off, don’t open all the way. Open only to the position where you can comfortably hold 3 seconds. Then open a little more. And a little more. And a little more. Final goal: 8 seconds in full advanced tuck. You’re not jumping into advanced tuck. You’re opening into it, degree by degree. That’s why it works. 3. Tuck planche press Keep building shoulder strength. This never stops mattering. Plus tuck planche press to handstand with a resistance band. 3 sets × 1-2 reps Rest 2:00 between sets. 2 sessions per week.

Part 4. If you’re fighting your advanced tuck planche every session, you probably moved too early. Most people hit 12 seconds in tuck planche and think they’re ready. They’re not. At 12 seconds you’re still fighting the position. You’re still fighting not to fall. That’s not a hold, that’s survival. And you can’t build a harder skill on top of survival. Rule 1: be comfortable at 15–20 seconds. Not maxing out. Comfortable. But here’s the part almost nobody does. I’ve tested this with students. When you go from tuck planche straight to advanced tuck planche, people get stuck. For months. Sometimes longer. When you focus on unlocking the tuck planche push-up first, you build more shoulder strength and that’s what carries you into advanced tuck. Your next goal: 3 tuck planche push-ups. The form: Get into position. Full protraction. Chest inside. All the way down. Push up. Pause 1 second at the top. Up and down. 4 sets × 3 reps Start with a lighter resistance band. Then move to an extra light band. Then no band at all. Rest 2 minutes between sets. 2 sessions per week. Missed the earlier parts? Part 1 is the base and the planche lean. Part 2 is the band work. Part 3 is how to add time to your hold. Watch them in order. Comment “BEAST” for 1:1 coaching with me.