Press to Handstand
Explanatory Video(3)
Description
The Press to Handstand is an advanced calisthenics exercise that requires strength, balance, and control. Begin in a standing position with your feet together. Bend forward at the hips, placing your hands shoulder-width apart on the ground. Engage your core and shift your weight onto your hands. With control, lift your legs off the ground, keeping them straight, and press them upwards into a handstand position. Maintain a tight core and straight body line as you hold the handstand. To return, lower your legs with control back to the starting position.
Difficulty & Category
Advanced
Dynamic
Affected Muscles
Deltoid (Anterior)
Deltoid (Lateral)
Triceps Brachii
Rectus Abdominis
Obliques (External)
Latissimus Dorsi
Body Areas
Shoulders
Arms
Core
Back
Similar Exercises
Sit on the floor with your legs fully extended in front of you. Place your hands on the ground between your hips and knees; the further forward you place your hands, the harder the exercise becomes. Keeping your legs straight and toes pointed, engage your core and hip flexors to lift your feet off the ground. Lower them back down with control. Ensure your back remains slightly rounded to maximize abdominal engagement and focus on pulling your quads toward your chest.
Dynamic
Beginner
The Tuck Handstand is a balance-intensive variation of the handstand that shortens the lever of your body. To perform it:
1\. Kick up or press into a handstand position.
2\. Slowly bring your knees down towards your chest, tucking your legs while ensuring your hips and shoulders stay in line
3\. Keep your arms completely straight with elbows locked and push actively through the palms to maintain shoulder elevation.
4\. Use your fingers and core to micro-adjust and maintain balance. This variation is excellent for learning how to control your center of gravity.
Isometric
Intermediate
Skill
A transition from a crowstand to a handstand, requiring shoulder, arm, and core strength.
Dynamic
Intermediate
Balance on your hands with legs spread wide in a 'V' shape. Push actively through your shoulders to keep your body elevated and your weight centered over your palms. Keep your core tight and glutes engaged to prevent your hips from sagging. Look slightly forward between your hands to maintain balance and keep your legs locked with toes pointed.
Isometric
Intermediate
Skill
Regressions
The wall-assisted handstand press is an advanced strength drill designed to build the necessary power and coordination for a freestanding press to handstand. Stand facing away from a wall or with your back to it. Place your hands on the floor shoulder-width apart. Lean your weight forward into your shoulders until your hips start to lift. Use the wall to lean your back or hips against for stability as you focus on pressing through the floor, keeping your elbows locked, and slowly raising your legs into a vertical handstand position. Control the descent to maximize strength gains.
Dynamic
Intermediate
Last updated: 3/6/2026