Handstand

Also known as: handstand hold, wall handstand

Beginner

Triceps

Body Weight

What Handstand really gives you is triceps mass behind every press, driven by pure bodyweight leverage.

How to do Handstand

Find an open space with enough room to perform a handstand.
Place your hands on the ground shoulder-width apart, fingers pointing forward.
Kick your legs up towards the wall, using your core and shoulders to maintain balance.
Once in a handstand position, engage your triceps to support your body weight.
Hold the handstand for as long as you can maintain balance.
To come down, slowly lower your legs back to the ground.

Add to an AI Workout Plan All Arms Exercises

Handstand Sets and Reps by Goal

Strength

3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.

Hypertrophy

3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.

Endurance

2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.

Common Handstand Mistakes

Rushing reps so gravity does most of the work

Take two to three counts on the lowering phase of every rep.

Slamming into lockout and jarring the elbow

Finish firm but stop just short of a hard snap at the top.

Easier and Harder Than Handstand

Harder progression

Cable Rope Lying On Floor Tricep Extension

Swap Handstand For

Smith Close-grip Bench Press

Barbell Decline Close Grip To Skull Press

Band Side Triceps Extension

Handstand — Frequently Asked Questions

How do you do the Handstand?

Find an open space with enough room to perform a handstand. Place your hands on the ground shoulder-width apart, fingers pointing forward. Kick your legs up towards the wall, using your core and shoulders to maintain balance. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Handstand work?

The Handstand primarily targets the triceps. It is classified as a arms exercise and is performed with your bodyweight only.

How many sets and reps of the Handstand should I do?

For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Handstand good for beginners?

Yes. The Handstand is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Handstand?

Try the Smith Close-grip Bench Press, Barbell Decline Close Grip To Skull Press or the Band Side Triceps Extension. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Handstand the same as the handstand hold?

Yes. The Handstand is also commonly called the handstand hold or the wall handstand. Different gyms and training programs label it differently, but "handstand hold" and "wall handstand" refer to this same movement.