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Shoulders · Body Weight
Handstand Push on Chair
Handstand Push on Chair is an advanced compound strength exercise that works the delts (shoulders), with the upper chest and upper back assisting. It needs only a chair. A typical prescription is 4-5 sets of 4-8 reps, and it burns about 7.3 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 4-5 × 4-8
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Shoulders · Deltoids
- Triceps · Triceps Brachii
Secondary muscles
- Upper Chest · Pectoralis Major
- Upper Back · Trapezius
How to do Handstand Push on Chair
- Begin by placing a sturdy chair against a wall for stability. Position yourself in front of the chair, with your back facing it.
- Place your hands on the floor slightly wider than shoulder-width apart, about a foot away from the chair. Kick up into a handstand position, with your feet resting on the seat of the chair.
- Slowly lower your head towards the floor by bending your elbows, keeping your body straight and your core engaged.
- Push through your hands to extend your arms and return to the starting handstand position. Repeat for the desired number of repetitions.
Form tips
- Engage your core throughout the exercise to maintain stability and prevent arching your back.
- Keep your movements slow and controlled to maximize muscle engagement and prevent injury.
- Focus on steady breathing, exhaling as you push up and inhaling as you lower down.
Handstand Push on Chair alternatives
More delts exercises
Handstand Push on Chair FAQ
What muscles does Handstand Push on Chair work?
Handstand Push on Chair mainly works the delts in the shoulders (Deltoids and Triceps Brachii). The upper chest and upper back work as secondary muscles.
What equipment do you need for Handstand Push on Chair?
You need only a chair.
How many sets and reps of Handstand Push on Chair should I do?
Start with 4-5 sets of 4-8 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Handstand Push on Chair good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Handstand Push on Chair burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Handstand Push on Chair?
Other exercises for the delts include Dumbbell Push Press, Barbell Behind Neck Push Press, Landmine Single Arm Push Press and Dumbbell Cuban Press (Version 2).
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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