Press Handstand
The press handstand is an advanced way to enter the handstand, requiring a great deal of control, flexibility, and strength. Starting from a forward bend, the weight is shifted onto the hands. The feet are then lifted, and the spine is gradually aligned, vertebra by vertebra, until reaching the handstand position. In comparison, the straddle press handstand starts from a straddled forward bend. This makes the straddle press handstand slightly easier, as the legs can be brought up closer to the center of gravity.
Press Handstand - the correct execution
- Position your hands shoulder-width apart on the parallettes or on the floor
- Bring your feet as close to your hands as possible
- Keep your head between your shoulders and look towards the ground
- Push up with a rounded back and elevate your shoulders towards your ears
- Keep your arms fully extended and distribute your body weight evenly on your hands
- Lean forward on your hands until you can lift your feet off the ground using your tiptoes
- Keep your legs together and straight, and extend your hips
- Extend your spine vertebra by vertebra as you rise into the handstand position
- Try to control the balance using your fingers
The exercise Press Handstand is intended to be used as a technique exercise.
Which muscles are trained by Press Handstand?
Primary trained muscles for Press Handstand
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Secondary trained muscles for Press Handstand
Hipflexors - The hip flexors, including the iliacus and psoas major muscles, allow you to bend your leg and torso forward.
Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Forearm - The forearm muscles are divided into flexors and extensors. The flexors bend your wrist, while the extensors straighten it.
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