Handstand Shoulder Press With Wall Between Benches

Muscles worked

Setup

1. Place two flat benches parallel to each other, approximately shoulder-width apart, perpendicular to a wall.
2. Grip the edges of the benches firmly with your palms flat on the surface and fingers wrapped around the sides.
3. Kick up into a handstand with your heels resting lightly against the wall for balance.
4. Establish a rigid 'hollow body' position by bracing your abs and squeezing your glutes.

How to do it

1. Inhale and slowly lower your body by bending your elbows until your head passes between the benches, aiming for maximum depth.
2. Keep your elbows tucked at a 45-degree angle relative to your torso rather than flaring them out to the sides.
3. Exhale and press through your palms to return to the starting position, fully extending your arms at the top.
4. Maintain a controlled 3-second descent (eccentric) followed by a powerful 1-second press (concentric).

Form checklist

• Keep your core braced to prevent your lower back from arching excessively toward the wall.
• Ensure your head stays in a neutral position; do not reach for the floor with your chin.
• Maintain vertical forearm alignment throughout the press to optimize force transfer.
• Keep your heels lightly touching the wall for balance rather than leaning your full weight against it.

Pro tips

• Think about 'pushing the benches away' from you to maximize shoulder activation and stability.
• At the top of the movement, shrug your shoulders toward your ears to fully engage the trapezius and lock out the joint safely.

Make it harder

• Slow down the eccentric phase to 5 seconds to increase time under tension.
• Pause for 2 seconds at the bottom of the movement (maximum depth) to eliminate momentum.

Frequently asked

What muscles does the handstand shoulder press with wall between benches work?

The handstand shoulder press with wall between benches primarily targets the deltoids, and also works the rotator cuff and serratus anterior as secondary muscles.

What equipment do you need for the handstand shoulder press with wall between benches?

The handstand shoulder press with wall between benches requires no equipment — just your body weight.

Is the handstand shoulder press with wall between benches good for beginners?

The handstand shoulder press with wall between benches is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques
• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps