Planche to Handstand
The Planche to Handstand is a compound exercise that mainly works the shoulders, core and triceps, with help from the chest and back. No equipment needed: it uses just your bodyweight.
Planche to Handstand Muscles Worked
Primary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis); Triceps (triceps brachii)
Secondary
Upper Chest (pectoralis major, clavicular head); Lats (latissimus dorsi)
How to do the Planche to Handstand
Start in a solid tuck planche or full planche position with your hands planted firmly on the floor and fingers spread wide.
Engage your core intensely and shift your body weight slightly backward while driving your hips upward.
Press through your shoulders and extend your legs overhead in a controlled motion into a straight handstand.
Hold your balance briefly at the top while keeping your entire body tight and aligned.
Lower your body back down with control through the same movement path to return to the starting planche position.
Planche to Handstand FAQs
What muscles does the Planche to Handstand work?
The Planche to Handstand mainly works the shoulders, core and triceps, with help from the chest and back. The main muscles are the anterior deltoid, rectus abdominis and triceps brachii.
What equipment do you need for the Planche to Handstand?
None. The Planche to Handstand is a bodyweight exercise, so you can do it anywhere.
Is the Planche to Handstand a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Planche to Handstand go on?
It belongs on push day in a push/pull/legs routine.
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