Handstand Hold
Build upper body strength and balance! Hold a handstand and defy gravity. Use a wall for support as you build your skills.
The Handstand Hold mainly works the chest and triceps, with help from the back. No equipment needed: it uses just your bodyweight.
Handstand Hold Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Boxer Muscle (serratus anterior); Lats (latissimus dorsi)
Handstand Hold Variations and Alternatives
How to do the Handstand Hold
Begin by finding a clear space against a wall for support, especially if you're a beginner.
Stand facing away from the wall, bend forwards and place your hands on the floor, shoulder-width apart, fingers spread wide for stability.
Kick your legs up one at a time or together if you are more advanced, using the wall as a support until you gain strength and balance.
Once your feet are in the air and legs straight, brace your core muscles to help maintain balance.
Keep your arms straight and strong, pushing the floor away from you. Your head should be in alignment with your spine, and your gaze should be on the floor between your hands.
Try to straighten your body as much as possible and remain steady.
Hold the handstand for as long as you can maintain good form, keeping the shoulders actively engaged.
To exit the handstand, gently bring your legs down one at a time, or with control, fall forward into a forward roll if you have the necessary skills for a safe landing.
Always ensure safety while practicing handstands, particularly if you are new to this exercise. Having a spotter and practicing on a soft surface or with padding can help prevent injuries.
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Handstand Hold FAQs
What muscles does the Handstand Hold work?
The Handstand Hold mainly works the chest and triceps, with help from the back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Handstand Hold?
None. The Handstand Hold is a bodyweight exercise, so you can do it anywhere.
What are some Handstand Hold variations and alternatives?
Similar exercises include the Flag, Froggy Planche, Full Planche and Shoulder Handstand Wall Press.
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