Handstand
Muscles worked: Front delts (assisted by side delts, traps, abs).
How to do it
- With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
- Kick yourself up against the wall with your arms straight.
- Slowly lower yourself to the ground as you inhale until your head almost touches the floor.
- Push yourself back up slowly as you exhale until your elbows are nearly locked.
- Repeat for the recommended amount of repetitions.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Stack wrists, shoulders, hips over each other
- Push the floor away - fingers grip to balance
Logging it
Logged as seconds held, with a built-in timer. Longer honest holds beat sloppy long ones.
Related exercises
- Overhead Press - front delts
- Seated DB Shoulder Press - front delts
- Machine Shoulder Press - front delts
- Smith Machine Shoulder Press - front delts
Track the handstand properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.