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Handstand Shoulder Press with Wall (between benches)

Handstand Shoulder Press with Wall (between benches)

The Handstand Shoulder Press with Wall (between benches) is an advanced exercise that targets the shoulders, upper back, and core muscles. It combines the benefits of both a handstand and a shoulder press, making it a challenging and effective movement for those looking to build upper body strength and stability. To perform this exercise, you will need two sturdy benches or elevated surfaces placed parallel to each other with enough space in between to allow your body to fit. Start by positioning yourself in a handstand position between the benches, with your hands on the ground and your feet resting against the wall. Once you are in a stable handstand position, engage your core and slowly bend your elbows to lower your head towards the ground, keeping your body straight and your shoulders engaged. Then, push through your shoulder muscles to extend your arms and return to the starting position. Be sure to maintain proper form throughout the entire exercise, focusing on keeping your core tight, your shoulders stable, and your body in a straight line. It is important to start with a suitable level of strength and balance before attempting this exercise, as it requires a certain level of upper body strength, mobility, and body control. Incorporating the Handstand Shoulder Press with Wall (between benches) into your workout routine can help improve shoulder strength, stability, and overall upper body muscular development. As with any exercise, it's essential to listen to your body and progress at a pace that feels comfortable for you. So give it a try if you're up for a challenging upper body workout!


  • Position two benches shoulder-width apart with the backs against the wall.
  • Facing away from the wall, place your hands on the benches shoulder-width apart.
  • Walk your feet up the wall behind you and press your heels against it.
  • Keep your core engaged and your body in a straight line from head to heels.
  • Lower your head between your hands to initiate the movement.
  • Press through your palms to push your body away from the wall and extend your arms fully.
  • Pause briefly at the top, feeling the contraction in your shoulders.
  • Slowly lower your body back down to the starting position with control.

Tips & Tricks

  • Engage your core muscles to maintain stability throughout the exercise.
  • Focus on keeping your body in a straight line from your hands to your feet.
  • Breathe deeply and exhale as you press up into the handstand position.
  • Use your shoulders and upper body strength to press against the wall or benches for support.
  • Start with a proper warm-up to prepare your upper body and wrists for the exercise.
  • Gradually increase the duration and frequency of practicing this exercise to improve your strength and balance over time.
  • Incorporate variations such as single-leg handstand shoulder presses or handstand push-ups to challenge your muscles and progress further.
  • Ensure that your wrists are properly warmed up and conditioned to avoid injury.
  • Focus on maintaining good form throughout the exercise, even when fatigued.
  • Listen to your body and rest as needed to prevent overexertion or strain.


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