Against-Wall Handstand
Build strength & balance with the Against-Wall Handstand! A supported version to master the handstand, perfect for beginners to advanced athletes.
The Against-Wall Handstand mainly works the chest and triceps, with help from the core and forearms. No equipment needed: it uses just your bodyweight.
Against-Wall Handstand Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Deep Core (transverse abdominis); Inner Forearm (wrist flexors)
Against-Wall Handstand Variations and Alternatives
How to do the Against-Wall Handstand
Begin by facing away from the wall, placing your hands on the ground about a foot or two away from the wall. Your hands should be shoulder-width apart.
Kick up your feet, one at a time or together, and lean your heels against the wall for support.
Lock your elbows and push through your shoulders to create a stable base. Keep your body straight and tight, with your core engaged to prevent arching.
Look down between your hands, keeping your neck in line with your spine.
Hold the handstand for a set duration of time, aiming to keep your body as still and controlled as possible.
Carefully lower one leg at a time back to the ground to come out of the handstand. Alternatively, you can "walk" down the wall with your feet.
Repeat the handstand for the desired number of repetitions or practice holding for longer to increase difficulty.
Safety Notes: - Wrist strength and flexibility are important for a handstand. Warm up your wrists before attempting. - Ensure you have enough space around you in case you fall or need to bail out of the handstand. - Beginners should have a spotter or practice handstands with a skilled instructor before attempting against the wall independently.
---
Against-Wall Handstand FAQs
What muscles does the Against-Wall Handstand work?
The Against-Wall Handstand mainly works the chest and triceps, with help from the core and forearms. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Against-Wall Handstand?
None. The Against-Wall Handstand is a bodyweight exercise, so you can do it anywhere.
What are some Against-Wall Handstand variations and alternatives?
Similar exercises include the Bodyweight Wall-Supported Standing Military-Press, Against-Wall Close-Grip Push-Up, Decline Against-Wall Push-Up and Against-Wall Diamond Push-Up.
Training calculators
Work out the numbers behind your training before your next session.