Handstand to Planche

Explanatory Video

Description

The handstand to planche eccentric is a high-level transition that builds extreme shoulder strength. Start in a stable handstand. Gradually shift your weight forward by leaning your shoulders past your wrists while simultaneously lowering your legs. The key is to keep your arms completely locked out and your elbows straight. Maintain a hollow body or straight line position with your core fully engaged. Control the descent as slowly as possible until you reach a horizontal planche position. Ensure your scapulae remain protracted (pushed apart) throughout the movement.

Difficulty & Category

Advanced
Dynamic

Affected Muscles

Deltoid (Anterior)
Triceps Brachii
Pectoralis Major
Rectus Abdominis
Trapezius (Lower)
Erector Spinae

Body Areas

Shoulders
Arms
Core
Back

Equipment

Parallettes
Dip Bar

Similar Exercises

The planche is an advanced bodyweight exercise that requires significant strength and balance. To perform a planche, start in a push-up position with your hands placed shoulder-width apart. Engage your core and lean forward, lifting your feet off the ground while keeping your body parallel to the floor. Your arms should remain straight throughout the movement. Hold the position for as long as possible, maintaining a straight line from head to toe. This exercise demands strong shoulders, core, and wrists.
Isometric
Advanced
Skill
The Advanced Tuck Planche Pushup is a challenging bodyweight exercise that combines the elements of a tuck planche and a pushup. Begin in a tuck planche position with your hands on the ground, arms straight, and knees tucked to your chest. Your body should be parallel to the ground. From this position, lower your body by bending your elbows while maintaining the tuck position, then push back up to the starting position. This exercise requires significant upper body and core strength, as well as balance and control.
Dynamic
Intermediate
The 90 degree pushup is an advanced calisthenics move that combines a handstand and a bent-arm planche.
  • Start in a stable handstand position, either on the floor or parallettes.
  • Slowly lower your body while simultaneously leaning your shoulders forward. Your goal is to keep your body straight as it moves from vertical to horizontal.
  • Once you reach the bottom position (the bent-arm planche where your body is parallel to the ground and elbows are at a 90-degree angle), pause briefly.
  • Push back up by driving your shoulders back and extending your arms, returning to the handstand position.
  • Maintain full body tension and a hollow body position throughout the entire movement.
Dynamic
Advanced
Skill
The Straddle Planche is an advanced bodyweight exercise that requires significant strength and balance. Begin by placing your hands shoulder-width apart on the ground. Lean forward, keeping your arms straight and locked, and lift your legs off the ground, spreading them wide apart in a straddle position. Your body should be parallel to the ground, supported only by your hands. Engage your core and maintain a straight line from your head to your toes. Hold the position for as long as possible, focusing on balance and control.
Isometric
Advanced
An advanced bodyweight exercise that involves balancing on the hands, targeting the shoulders and core.
Isometric
Intermediate
Skill
Start in a straddle planche position on the floor or parallettes. Lean your body forward until your center of gravity is over your hands. Keep your arms straight initially, protract your scapula, and engage your core and glutes to keep your legs horizontal in a wide straddle. Lower your chest toward the ground by bending your elbows, keeping them tucked close to your body. Maintain the horizontal body line throughout the movement. Push back up to the starting position with explosive but controlled power, ensuring your hips and feet do not drop.
Dynamic
Advanced
Skill