Stalder Press
What Stalder Press really gives you is triceps mass behind every press, driven by pure bodyweight leverage.
How to do Stalder Press
- Start by standing with your feet shoulder-width apart and your arms extended overhead.
- Bend your knees slightly and engage your core.
- Lower your body down into a squat position while keeping your arms extended overhead.
- As you squat down, press your arms down towards the ground, engaging your triceps.
- Pause for a moment at the bottom of the squat, then push through your heels to stand back up while simultaneously raising your arms back overhead.
- Repeat for the desired number of repetitions.
Stalder Press Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Stalder Press 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 Stalder Press
Swap Stalder Press For
Stalder Press — Frequently Asked Questions
How do you do the Stalder Press?
Start by standing with your feet shoulder-width apart and your arms extended overhead. Bend your knees slightly and engage your core. Lower your body down into a squat position while keeping your arms extended overhead. 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 Stalder Press work?
The Stalder Press 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 Stalder Press should I do?
For muscle growth: 4 sets of 12-18 reps with 60 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 Stalder Press good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Stalder Press?
Try the Ez Barbell Jm Bench Press, Barbell Lying Extension or the Weighted Bench Dip. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
