Home Exercises Shoulders Handstand Push-ups Between Benches

Handstand Push-ups Between Benches

Shoulders Triceps Calisthenic Full GymNO EQUIPMENT

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Primary musclesShoulders، Triceps، Calisthenic

EquipmentFull Gym، NO EQUIPMENT

Level—

Suggested3 × 8–12

Overview

Handstand Push-ups Between Benches is a bodyweight pressing exercise done with your hands on two raised surfaces, such as benches, while your feet rest on a wall for support. It is an advanced strength movement because it heavily challenges the deltoids, triceps, and upper chest, and it demands excellent control, balance, and flexibility. Calisthenics athletes, gymnasts, and functional fitness enthusiasts often use it to develop stronger upper-body pressing power.

How to do it

1

Set Up the BenchesPlace two solid benches or parallettes shoulder-width apart.Make sure there is enough room for your head to travel between the benches.
2

Use a Firm WallStand near a stable wall that can support your feet.
3

Set Your HandsPlace your hands securely on both benches, and keep your grip firm so you do not slip.
4

Kick Into the HandstandKick up to the wall and keep your core braced and your legs straight.Keep your body in a neutral line.
5

Descend Under ControlSlowly bend your elbows and lower until your head drops below hand level.Keep your elbows at a 45-degree angle to help limit shoulder strain.
6

Drive Back UpUse your shoulders and triceps to press yourself back to the start.Keep your body straight and do not overarch.
7

Complete the RepsDo 3 to 5 sets of 4 to 10 reps, depending on your strength level.

Form tips & common mistakes

Brace your core

to keep your body aligned and prevent arching.

Lower yourself slowly

to maximize muscle activation and avoid injury.

Place hands at shoulder width

to maintain proper pressing mechanics.

Keep your elbows at a controlled angle

to reduce stress on the shoulders.

Use a spotter or mats when learning

for safety.

Muscles worked

Target

Anterior Deltoid

Synergists

Pectoralis Major، Clavicular، Triceps، Lateral Deltoid، Supraspinatus، Trapezius، Serratus Anterior

Stabilizers

Levatos Scapula

Dynamic stabilizers

Biceps Brachii

Muscles worked — Handstand Push-ups Between Benches

Alternatives & variations

Aurilx

Handstand Push-ups Between Benches

Overview

How to do it

Form tips & common mistakes

Muscles worked

Alternatives & variations

Pike Push-up

Bench Pike Push-up

Pike Push-Up Between Chairs

Wall Walk

Wall-Supported Handstand Push-Ups

Handstand