10 Best Handstand Alternatives for Shoulder Strength

Ranked 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. Open "How to perform this exercise" on a card for 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. Play demonstration

   1. Exercise Ball Pike Push Up

   76% match

   • Pectorals
   • Stability-ball
   • Advanced
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   Progression

   2. Handstand Push-up

   80% match

   • Delts
   • Bodyweight
   • Advanced
   • Compound

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

   How to perform this exercise

   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
3. 

   Progression

   3. Handstand Push-ups

   76% match

   • Delts
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
   2. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
   3. Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
   4. Push yourself back up slowly as you exhale until your elbows are nearly locked.
   5. Repeat for the recommended amount 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. Best match

   Play demonstration

   4. Stalder Press

   75% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

   It still works the triceps, through a different movement.

   How to perform this exercise

   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
5. 

   5. Dips - Triceps Version

   70% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
   2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
   3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
   4. Repeat the movement for the prescribed amount 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
6. Play demonstration

   6. Elbow Dips

   68% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
   2. Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
   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 through your hands to straighten your arms and lift your body 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: standing, not inverted
   • Balance: easier to stay steady on than the Handstand
7. Play demonstration

   7. Triceps Dip

   66% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
8. Play demonstration

   8. Impossible Dips

   65% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Position yourself between two parallel bars with your arms fully extended and your body suspended in the air.
   2. Bend your knees and cross your ankles.
   3. Lower your body by bending your elbows until your upper arms are parallel to the ground.
   4. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
   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: inverted, the same as the Handstand
9. Play demonstration

   9. Dumbbell One Arm French Press On Exercise Ball

   65% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on an exercise ball with your feet flat on the ground and your back straight.
   2. Hold a dumbbell in one hand with your palm facing up and your elbow bent at a 90-degree angle.
   3. Extend your arm straight up towards the ceiling, keeping your elbow stationary.
   4. Slowly lower the dumbbell back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: triceps, the same as the Handstand
   • Equipment: free weights, not bodyweight only
   • Body position: seated, not inverted
10. 

    10. Parallel Bar Dip

    65% match

    • Triceps
    • Other
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.
    2. Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
    3. Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
    4. 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: standing, not inverted
    • Balance: easier to stay steady on than the Handstand