Between Benches Handstand Shoulder Press with Wall

How to do it

Place two sturdy benches a little wider than shoulder-width apart in front of a wall. Kick up into a handstand with a hand on each bench and your heels resting against the wall for support. Bend your elbows to lower your head into the gap between the benches, then press back up until your arms are straight. The extra depth from the raised hands gives your shoulders a longer range than a floor version.

1. 1Feel your shoulders and triceps drive your body straight up
2. 2Keep your core and glutes tight so your body stays in one line
3. 3Lower under control until your head dips below your hands

Common mistakes

• ×Don't let your back overarch or your hips pike away from the wall
• ×Avoid crashing down; control the descent into the gap
• ×Don't flare your elbows wide; keep them tracking over your hands

Muscles worked

The between benches handstand shoulder press with wall mainly works the triceps and front delts, with the upper traps, upper abs, side delts, forearms, upper chest, lower abs, obliques, and glutes assisting.

• TricepsPrimary
• Front DeltsPrimary
• Upper TrapsSupport
• Upper AbsSupport
• Side DeltsSupport
• ForearmsSupport
• Upper ChestSupport
• Lower AbsSupport
• ObliquesSupport
• GlutesSupport
• Mid ChestMinor
• LatsMinor
• Lower BackMinor
• Mid TrapsMinor
• Lower TrapsMinor
• QuadsMinor