Exercises / Intermediate
Tucked planche to handstand with bent arms
- Triceps
- Anterior Deltoid
- Lower Chest
- Serratus
- Upper Chest
- Upper Trapezius
Available on Calisteniapp for iOS and Android.
- Level
- Intermediate
- Muscles
- 6
- Equipment
- Bodyweight
01 / Steps
How to do it
In a tucked planche position but without locking your elbows, use your pushing strength to rise into a handstand position and return to the starting position while controlling the descent. Try to keep your feet off the ground at all times.
02 / Muscles
Muscles worked
Triceps
Anterior Deltoid
Lower Chest
Serratus
Upper Chest
Upper Trapezius
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength55
- Explosivity5
- Technique45
- Cardio5
- Mobility30
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
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Variations and exercises that train similar muscles.
AdvancedSide full planche
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BeginnerScapular protractions
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Intermediate180° side vault
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IntermediateRing back lever
Lumbar ∙ Anterior Deltoid ∙ Lower Chest
BeginnerPush-ups plank with alternating leg raises
Lower Chest ∙ Triceps ∙ Glutes
IntermediateTucked back lever pull-ups
Biceps ∙ Anterior Deltoid ∙ Upper Chest