Ellim is a free AI-powered personal coach and fitness app for iOS. It features an AI workout generator that creates personalized workout plans in seconds, a library of 3,500+ exercises, meal tracking with AI food recognition, comprehensive progress tracking, and pre-built workout routines.

How does the AI personal coach work?

Describe the workout you want in plain English — for example, "upper body strength workout" or "30-minute HIIT session." Ellim's AI personal coach instantly generates a complete workout plan with exercises, sets, reps, and rest periods, matched from our library of 3,500+ exercises.

Is Ellim free to use?

Yes, Ellim is completely free to use. Core features including the AI workout generator, exercise library, workout tracking, meal logging with food search and barcode scanning, and pre-built routines are available at no cost — no ads, no credit card required. AI food recognition from photos is available as a premium feature.

What types of exercises does Ellim include?

Ellim includes over 3,500 exercises across multiple categories including weight training, bodyweight exercises, stretching and flexibility routines, and cardio workouts. Each exercise comes with detailed instructions.

Can Ellim create personalized workout plans?

Yes, Ellim's AI personal coach creates fully personalized workout plans based on your goals, preferences, and workout history. You can also build custom routines manually or choose from 100+ pre-built workout programs.

Does Ellim track meals and nutrition?

Yes, Ellim includes a dedicated Meal tab for tracking your nutrition. You can search for foods, scan barcodes to add items instantly, or use AI-powered food recognition to identify what you're eating from a photo. Food search and barcode scanning are free, while AI photo recognition is a premium feature.

All Exercises

Handstand Shoulder Press with Wall (between benches)

Perform a challenging bodyweight handstand shoulder press using a wall and benches for support. Build upper body strength and shoulder stability.

VeryHigh

Compound

Push

1 min per set2 min rest

Shoulders

Body weight

Description

An advanced bodyweight exercise where the user performs a shoulder press while in a handstand position, supported by a wall and between two benches.

How to Do Handstand Shoulder Press with Wall (between benches)

1
Setup
Place two stable benches parallel, slightly wider than shoulder-width apart, with a clear wall space behind them. Position your hands on the inner edges of the benches, fingers pointing forward.
2
Setup
Kick your feet up onto the wall behind you, extending your legs fully to enter a handstand position with your body straight and core tightly braced. Ensure your head is in a neutral alignment.
3
Inhale as you slowly lower your head towards the floor between your hands, allowing your elbows to flare out slightly to the sides. Control the descent throughout the movement.
4
Exhale forcefully as you press through your palms and extend your arms, pushing your body back up to the starting handstand position. Fully lock out your elbows at the top.

Tips

Maintain a rigid core throughout the entire movement by bracing your abs and glutes, which will help prevent your lower back from arching and keep your body in a straight line.
Focus on controlling the eccentric (lowering) phase, taking 2-3 seconds to descend, as this builds significant strength and improves stability for the pressing motion.
At the top of the press, actively push through your palms to protract your shoulder blades, achieving full lockout and maximizing shoulder stability.
Experiment with your hand placement on the benches; a slightly inward rotation of the hands or adjusting bench width can sometimes provide a more comfortable and powerful pressing angle.

Common Mistakes

×Arching the lower back excessively compromises stability and puts undue stress on the spine; fix this by actively engaging your core and glutes to maintain a straight body line.
×Letting elbows flare out too wide reduces pressing power and increases shoulder strain; fix this by keeping your elbows tracking slightly forward or only moderately out to the sides.
×Not lowering your head sufficiently or not fully extending your arms reduces the exercise's effectiveness; fix this by aiming to touch your head to the floor and locking out your elbows at the top of each rep.