Handstand Shoulder Tap Against The Wall

Muscles worked

Setup

1. Kick up into a handstand against the wall or perform a wall-walk until your chest is facing the wall for better alignment.
2. Place your hands slightly wider than shoulder-width apart with fingers spread wide to create a stable base.
3. Engage your glutes and pull your ribs in to create a 'hollow-body' position, ensuring your body forms a straight line from wrists to ankles.

How to do it

1. Shift your weight onto your right arm by leaning slightly while keeping your core braced to prevent your hips from swaying.
2. Quickly lift your left hand to tap your left shoulder, exhaling as you make contact.
3. Return the left hand to the floor with control, inhaling as you reset your weight to the center.
4. Repeat the movement on the opposite side, alternating back and forth at a steady, controlled tempo.

Form checklist

• Keep the supporting arm's elbow fully locked out to maintain a stable bone-on-bone stack.
• Minimize hip swaying or 'wobbling' by keeping the glutes and quads squeezed tight throughout the set.
• Actively push the floor away through your shoulders (protraction) to avoid 'sinking' into the shoulder joint.
• Keep your gaze directed slightly between your thumbs to maintain a neutral cervical spine.

Pro tips

• Think about 'punching' the ground with your supporting hand to maximize serratus anterior engagement and shoulder stability.
• The wider your feet are on the wall, the easier it is to balance; bring your feet together to significantly increase the core challenge.

Make it harder

• Increase the duration of the tap by holding the hand on the shoulder for 2-3 seconds to build isometric strength.
• Perform the taps with only your toes touching the wall to minimize the amount of physical support provided by the wall.

Frequently asked

What muscles does the handstand shoulder tap against the wall work?

The handstand shoulder tap against the wall primarily targets the deltoids, and also works the forearms, grip muscles, rotator cuff, and serratus anterior as secondary muscles.

What equipment do you need for the handstand shoulder tap against the wall?

The handstand shoulder tap against the wall requires no equipment — just your body weight.

Is the handstand shoulder tap against the wall good for beginners?

The handstand shoulder tap against the wall 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
• Across Chest Shoulder StretchBeginner · deltoids, lats, rotator cuff, and trapezius
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques