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.
Variations of Handstand Shoulder Press with Wall (between benches)
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Resistance Band Seated Shoulder Press
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Decline Pike Press (between benches)
A challenging bodyweight exercise that targets the shoulders, triceps, and upper chest while also engaging the core.
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.
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How to Do Handstand Shoulder Press with Wall (between benches)
- 1Setup
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.
- 2Setup
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.
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