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
- Place your hands about shoulder-width apart on the floor or on parallettes
- Bend forward and bring your feet as close to your hands as possible
- Keep your head between your arms and look toward the floor
- Round your back, push your shoulders upward and keep your arms straight
- Shift your body weight onto your hands until you can lift your feet off the floor onto your toes
- Keep your legs together and straight, and lift them into a handstand without swinging
- Extend your hips and straighten your body in the handstand
- Control your balance by pressing through your fingers
Which muscles are trained by Press Handstand?
Primary trained muscles for Press Handstand
Neck - The neck muscles move your head in all directions and support important structures such as blood vessels and nerves that run between your head and chest.
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.
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.
Secondary trained muscles for Press Handstand
Side Delts - The lateral part of the deltoid muscle, also known as the lateral shoulder, is located on the outside of the shoulder. It is the main muscle responsible for lifting the arm sideways. The lateral shoulder is particularly active when the arm is extended away from the body, such as during lateral raises or lifting objects to the side. It plays a key role in arm abduction and shoulder stabilization.
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.
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.
Learn the handstand with a clear plan.
Want to balance on your hands? The DIE RINGE app shows you preparatory exercises for your level and explains the technique in videos, so you know what to work on in each session.
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