10 Best Handstand Alternatives for Shoulder Strength

The Handstand is done upside down. Ranked closest by our scoring: the Stalder Press, Dips - Triceps Version and Elbow Dips. Two harder versions, the Handstand Push-up and Handstand Push-ups, are listed below as progressions rather than swaps.

HandstandWatch the Handstand

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Handstand

The steps for the Handstand itself, so you can judge how close each substitute below really is.

Triceps, with shoulders, core · Bodyweight · Intermediate · Compound

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

The 10 Best Handstand Alternatives

10 substitutes, ranked by how closely each one matches the Handstand on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Exercise Ball Pike Push UpPlay demonstration

    1. Exercise Ball Pike Push Up

    76% match

    Pectorals · Advanced · Compound

    A looser match: it works the pectorals rather than the triceps.

    • Stability-ball
    How to perform it
    1. Start in a push-up position with your hands on the floor and your shins resting on the stability ball.
    2. Engage your core and lift your hips up towards the ceiling, rolling the ball towards your hands.
    3. Keep your legs straight and your body in a pike position, forming an inverted V shape.
    4. Bend your elbows and lower your upper body towards the floor, keeping your head in line with your hands.
    5. Push through your hands and extend your arms to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, not triceps
    • Equipment: bodyweight only, the same as the Handstand
    • Body position: inverted, the same as the Handstand
  2. Handstand Push-upPlay demonstration

    Progression

    2. Handstand Push-up

    80% match

    Delts · Advanced · Compound

    A looser match: it uses the same equipment, but it works the delts rather than the triceps.

    • Bodyweight
    How to perform it
    1. Find a wall and face away from it, standing a few feet away.
    2. Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
    3. Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
    4. Push through your hands and extend your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, not triceps
    • Equipment: bodyweight only, the same as the Handstand
    • Body position: inverted, the same as the Handstand
  4. Stalder PressPlay demonstration

    4. Stalder Press

    75% match

    Triceps · Advanced · Compound

    It still works the triceps, through a different movement.

    • Bodyweight
    How to perform it
    1. Start by standing with your feet shoulder-width apart and your arms extended overhead.
    2. Bend your knees slightly and engage your core.
    3. Lower your body down into a squat position while keeping your arms extended overhead.
    4. As you squat down, press your arms down towards the ground, engaging your triceps.
    5. 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.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Handstand
    • Equipment: bodyweight only, the same as the Handstand
    • Body position: inverted, the same as the Handstand
  7. Triceps DipPlay demonstration

    7. Triceps Dip

    66% match

    Triceps · Intermediate · Compound

    Pick this when you want to work the triceps with less balance to manage.

    • Bodyweight
    How to perform it
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Handstand
    • Equipment: bodyweight only, the same as the Handstand
    • Body position: hanging, not inverted
    • Balance: easier to stay steady on than the Handstand

Handstand FAQ

What muscles does Handstand work?

A handstand primarily targets the deltoids (especially anterior/medial heads) and triceps, while recruiting the serratus anterior and upper trapezius for scapular stability. The core and glutes engage isometrically to maintain a straight body line under vertical load.

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