Mastering the Press Handstand: How To Do and Improve It

The press handstand is one of the most graceful and impressive skills in gymnastics, calisthenics, and yoga. But make no mistake: it’s also one of the most challenging!

If you’re on a mission to master the press handstand, you're in for an exciting journey. This article will guide you through what a press handstand is, how to do it, what muscles you need, and the best drills to help you improve. Let’s dive in!

What Is a Press Handstand?

A press handstand is a strength and balance move where you slowly lift your legs from the ground into a gymnastics handstand position without jumping. The key here is control. It’s about using your muscles to press your body up into the air, like you're floating.

There are two common entry points:

• Straddle Press: From a standing or sitting straddle position, you lean forward, shift weight to your hands, and lift your legs into a handstand.
• Pike Press: From a standing position with feet together, you fold forward, place your hands on the ground, and lift your legs together into the handstand.

Both require a combo of core strength, shoulder stability, hip flexibility, and a lot of patience.

Muscles You Need to Strengthen for a Press Handstand

The press handstand is a full-body symphony of strength, balance, and control. You need coordination between your arms, shoulders, core, hips, and even your wrists to lift smoothly and stay balanced.

Here are several muscles you need to strengthen for doing a press handstand:

• Shoulders (Deltoids & Trapezius): To lift your body and keep your shoulders strong and stable when pressing up.
• Triceps: To keep your arms straight and locked during the press and handstand.
• Chest (Pectorals): To help stabilize your arms and upper body while pressing.
• Core (Abs & Obliques): To lift your hips and legs off the ground and keep your body tight in the air.
• Wrists and Forearms: To support your whole body and help you balance on your hands.

How To Do a Press Handstand (Step-by-Step)

Let’s break it down step-by-step here.

Step 1: Warm-Up & Mobilize

Before trying any kind of handstand work, warm up your wrists, shoulders, hamstrings, and hips. Think wrist circles, shoulder shrugs, forward folds, and hip openers.

Step 2: Choose Your Position

Start with the straddle press, as it’s generally easier than the pike. Sit in a straddle on the floor and place your hands in front of you.

Step 3: Lean Forward

Shift your bodyweight onto your hands. This is where your shoulders start working hard. Your hips should begin to rise.

Step 4: Push the Floor Away

Keep pushing through your shoulders and lifting your legs up. Use your core to control the movement. Ideally, your toes will float off the floor, and your legs will lift up slowly into a vertical handstand.

Step 5: Balance at the Top

Once your legs are over your head, engage your whole body: squeeze your legs together, keep your core tight, and stack your hips over your shoulders and hands. Ta-da! You did the press handstand!

Press Handstand Drills You Can Try

Want to master your press handstand? Below are 5 press handstand drills you can practice at home—even if you’re not a pro (yet).

1. Pike Drag Ups with Forward Roll

This drill strengthens your core and shoulders while mimicking the first part of a press.

How to do it:

• Start in a high plank (push-up position).
• Keeping your arms straight, slowly drag or “pike” your feet in toward your hands as close as you can—like folding in half.
• Once you’ve piked in fully, gently roll forward into a somersault.
• Stand up and repeat.

2. Arm Raises

This drill strengthens your shoulders and traps, which are essential for keeping your arms overhead and locked during the press and the handstand.

How to do it:

• Stand tall with knees slightly bent and light dumbbells (or water bottles!) in each hand.
• Begin with arms at your sides.
• Slowly raise both arms straight up overhead, keeping elbows straight and thumbs pointing up.
• Lower them back down slowly. Repeat.

3. Press Muscle Memory Drill (Wall Leg Lifts)

This drill helps build muscle memory for the press motion.

How to do it:

• Place a thick mat about 8 inches from a wall.
• Lie on your back on the mat with your head off the edge and hands pressing against the wall.
• Straddle your legs and bring them up and over your body toward the wall.
• Try to touch your feet to the floor behind you (or get as close as possible).
• Repeat.

Don’t force the stretch. It’s okay if your feet don’t touch the wall or floor right away. Progress will come with consistency.

4. Straddle Stand to Straddle Sit (or Handstand Lower)

This drill strengthens your core, hip flexors, and shoulder stability. It also builds control during the descent phase of the press and trains core compression, hip control, and press strength.

How to do it:

• Start standing with feet wide in a straddle.
• Place your hands on the floor between your legs.
• Slowly lower yourself down into a seated straddle on the ground using only your strength.

5. Straddle Press Against a Wall

This drill helps build the strength and coordination required for the full press. The wall gives you confidence and safety while you’re learning the motion.

How to do it:

• Place a soft mat, cushion, or folded blanket against a wall to protect your back.
• Start sitting or standing in a straddle position in front of the wall.
• Lean slightly forward and try to press yourself up into a handstand, using the wall behind you for support if needed.
• If you can’t make it all the way up, press as high as you can, then gently lower your feet back down.
• Repeat.

Learn Press Handstand with Rockstar Academy!

Mastering the press handstand takes time, dedication, and for kids, starting early can make a huge difference. If you want to help your child improve their press handstand and overall physical abilities, consider enrolling them in a gymnastics program. 

Rockstar Academy is the best Sports & Performing Arts Academy that offers a wide range of physical activity programs designed to support children’s growth and skill development. 

Their gymnastics program includes a well-structured curriculum where students can participate in Gymnastics Testing, Elite Championships and RockOlympics, which fosters discipline, resilience, and good sportsmanship. 

To support aspiring young athletes further, Rockstar Academy also offers a Dream Team curriculum tailored to enhance performance and achievement. Best of all, they offer a free trial class, so if you're curious or ready to take that first step, be sure to reach out to Rockstar Academy and see the difference yourself!

FAQ

How long does it take to learn a press handstand?

It depends on your starting point. With consistent practice, it can take anywhere from a few months to a year or more. Factors like core strength, shoulder mobility, and flexibility all play a part.

Is it better to start with a straddle press or pike press?

The straddle press is generally easier because it shortens the lever (your legs move out to the side, not straight up) and makes lifting more manageable.

Do I need to be able to do a regular handstand first?

Yes, having a solid handstand will help A LOT. You need the balance and body control to hold a handstand before pressing into one.