Shoulder Handstand Wall Press
Build shoulder strength with wall-assisted handstands. Perfect for mastering the handstand press! Use benches for added depth.
The Shoulder Handstand Wall Press is a compound exercise that mainly works the shoulders and triceps, with help from the chest and back. No equipment needed: it uses just your bodyweight.
Shoulder Handstand Wall Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Secondary
Upper Chest (pectoralis major, clavicular head); Lats (latissimus dorsi)
Shoulder Handstand Wall Press Variations and Alternatives
How to do the Shoulder Handstand Wall Press
Handstand Shoulder Press with Wall (Between Benches)
A wall for support.
Positioning
Set Up the Benches: Place two benches parallel to each other, about shoulder-width apart. Make sure they are stable and won’t move.
Position Yourself: Stand facing away from the wall. Kick up into a handstand position with your back against the wall. Your hands should be placed on the benches with your fingers pointing forward.
Body Alignment: Ensure your body is straight from your head to your feet. Engage your core to maintain stability. Your head should be close to the wall, and your feet should be elevated above your head.
Movement
Initial Handstand: Begin in the handstand position with arms fully extended, pressing down firmly into the benches.
Lowering Phase: Slowly bend your elbows to lower your body toward the benches. Keep your head neutral and focus on controlling the descent.
Pressing Up: Once your head is just above the benches, press through your hands to push your body back up into the starting handstand position. Keep your body rigid and engage your shoulders.
Repetition: Repeat this movement for the desired number of repetitions, maintaining control and stability throughout each rep.
Tips for Beginners
Practice against a wall to gain confidence in your handstand before attempting the press.
Start with just holding the handstand or doing partial presses to build strength.
Ensure proper alignment and positioning to avoid strain on your shoulders and wrists.
Shoulder Handstand Wall Press FAQs
What muscles does the Shoulder Handstand Wall Press work?
The Shoulder Handstand Wall Press mainly works the shoulders and triceps, with help from the chest and back. The main muscles are the anterior deltoid and triceps brachii.
What equipment do you need for the Shoulder Handstand Wall Press?
None. The Shoulder Handstand Wall Press is a bodyweight exercise, so you can do it anywhere.
Is the Shoulder Handstand Wall Press 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 Shoulder Handstand Wall Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Shoulder Handstand Wall Press variations and alternatives?
Similar exercises include the Bodyweight Wall-Supported Standing Military-Press, Handstand Hold, Against-Wall Handstand and Handstand Hold Wall.
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