10 Best Stalder Press Alternatives for Triceps Strength

The Stalder Press is done upside down. Ranked closest by our scoring: Impossible Dips, Dips - Triceps Version and Elbow Dips.

Stalder PressWatch the Stalder Press

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

How to Do the Stalder Press

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

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

  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.

The 10 Best Stalder Press Alternatives

10 substitutes, ranked by how closely each one matches the Stalder Press 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.

  1. Impossible DipsPlay demonstration

    1. Impossible Dips

    90% match

    Triceps · Advanced · Compound

    It uses the same equipment and still works the triceps.

    • Bodyweight
    How to perform it
    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 Stalder Press
    • Equipment: bodyweight only, the same as the Stalder Press
    • Body position: inverted, the same as the Stalder Press
  2. Dips - Triceps Version

    2. Dips - Triceps Version

    83% match

    Triceps · Intermediate · Compound

    Pick this when you want an easier version that still works the triceps.

    • Bodyweight
    How to perform it
    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 Stalder Press
    • Equipment: bodyweight only, the same as the Stalder Press
    • Body position: hanging, not inverted
    • Balance: easier to stay steady on than the Stalder Press
  4. HandstandPlay demonstration

    4. Handstand

    75% match

    Triceps · Intermediate · Compound

    It still works the triceps, through a different movement.

    • Bodyweight
    How to perform it
    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.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: triceps, the same as the Stalder Press
    • Equipment: bodyweight only, the same as the Stalder Press
    • Body position: inverted, the same as the Stalder Press

Stalder Press FAQ

What muscles does Stalder Press work?

The Stalder Press primarily targets the triceps via elbow extension while stressing anterior deltoids and pectoralis major for horizontal support. It also demands core anti‑extension and scapular stability; cue: maintain a hollow body and protracted scapula to transfer force through the arms.

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