How to do the Handstand
Handstand is an advanced single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Shoulders and Core.
Handstand demonstration · © GymiaFit
Handstand at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders, Core
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Isolation (single-joint)
- Force
- Push
Handstand step by step
- 1Find an open space with enough room to perform a handstand.
- 2Place your hands on the ground shoulder-width apart, fingers pointing forward.
- 3Kick your legs up towards the wall, using your core and shoulders to maintain balance.
- 4Once in a handstand position, engage your triceps to support your body weight.
- 5Hold the handstand for as long as you can maintain balance.
- 6To come down, slowly lower your legs back to the ground.
- 7Repeat for the desired number of repetitions.
Handstand — questions
What muscles does the Handstand work?
The Handstand primarily targets the Triceps. It also recruits the Shoulders, Core as secondary movers.
What equipment do I need for the Handstand?
None — the Handstand uses your bodyweight only, so it works at home with nothing but floor space.
Is the Handstand suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Handstand?
Bench Dip (knees Bent), Bench Dip On Floor, Body-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Handstand demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.