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How to do a Bent Arm Handstand Press?

Published in Bodyweight Calisthenics 5 mins read

The bent arm handstand press is an advanced calisthenics skill that involves pressing your body from a tucked or L-sit position into a full handstand, primarily relying on core strength and shoulder stability. This challenging movement showcases significant control and strength.

Understanding the Bent Arm Handstand Press

This skill requires a combination of strength, balance, and precise body control. Unlike simply kicking up into a handstand, the bent arm handstand press involves a controlled ascent where your arms bend significantly as you transition, then extend to push your body upwards. It's a progression from simpler handstand entries and builds tremendous upper body and core power.

Prerequisites for Success

Before attempting a bent arm handstand press, it's crucial to build a solid foundation of strength and body awareness.

Foundational Strength

  1. Core Strength: An exceptionally strong core is paramount. It allows you to tuck your knees, draw them in, and maintain a rigid body line throughout the press.
    • Examples:
      • L-sit Holds: Aim for 30-60 second holds to build hip flexor and core strength. Learn more about the L-sit here.
      • Hollow Body Holds: Essential for full-body tension and spinal stability, aim for 60-second holds.
      • Leg Raises: Develop lower abdominal strength and control.
  2. Shoulder Strength & Stability: Your shoulders will bear your entire body weight and execute the pressing movement.
    • Examples:
      • Handstand Holds (Wall Assisted): Practice holding a handstand against a wall for 30-60 seconds to build endurance and confidence.
      • Pike Push-ups: Mimic the overhead pressing motion; progress to elevated pike push-ups.
      • Handstand Push-up Negatives: Control the descent from a handstand into the bottom position of a handstand push-up to build eccentric strength.
  3. Wrist Strength & Flexibility: Your wrists are the primary point of contact and must be strong and mobile to support your body weight.
    • Examples:
      • Wrist Warm-ups: Prioritize exercises like wrist circles, finger stretches, and gentle wrist extensions/flexions.
      • Wrist Push-ups: Strengthen the wrists in a loaded position.

Step-by-Step Guide to the Bent Arm Handstand Press

The bent arm handstand press typically starts from an L-sit or a tucked position, with the arms bending significantly to initiate the movement.

1. Starting Position (L-Sit)

  • Begin by holding an L-sit on the floor or on parallettes. Your legs should be straight, lifted off the ground, and your hands placed firmly beside your hips. Your core should be actively engaged, and your shoulders depressed.

2. The Tuck and Draw

  • From the L-sit, tuck your knees up to your chest. This is a controlled movement, not a sudden collapse.
  • Next, draw your tucked knees in between your arms using the strength from your core. As you do this, lean your shoulders forward over your hands, allowing your arms to bend significantly (hence "bent arm"). Your elbows should point backward, similar to a triceps push-up position, but with your body inverted. Maintain a tight tuck, bringing your knees as close to your chest as possible.

3. Pressing Up

  • Once your knees are drawn tightly between your arms and your shoulders are leaned forward, begin to press through your hands and shoulders.
  • Simultaneously, start to slowly extend your legs upwards, straightening your body into a handstand. Your core must remain fully engaged to maintain a straight, controlled line as you extend. The movement should be slow and deliberate, avoiding any kipping or momentum.
  • Once in the handstand, hold the position with locked elbows and a straight body line.

Progressive Training for the Bent Arm Handstand Press

Mastering this skill takes time and consistent effort. Incorporate these progressions into your training:

  • L-sit to Tuck Planche Transition: Practice transitioning smoothly from an L-sit into a tucked planche position (where your body is parallel to the ground, knees tucked) to build the required forward lean and shoulder strength.
  • Tuck Handstand Press (Assisted): Use a wall for support or have a spotter assist you by holding your feet as you perform the press. This helps you get a feel for the movement without the full balance challenge.
  • Bent Arm Handstand Press Negatives: Start in a handstand (e.g., from a kick-up or against a wall) and slowly lower yourself down, reversing the movement of the press, until you reach the tucked position or L-sit. Control is key to building strength.
  • Pike Press to Handstand: Start in a pike position (hips up, hands on floor) and press directly into a handstand, focusing on keeping the legs straight. This builds strength for the final extension.

Common Mistakes and How to Avoid Them

Mistake How to Avoid
Lack of Core Engagement Focus on mastering hollow body holds, L-sit holds, and hanging leg raises.
Insufficient Shoulder Strength Prioritize pike push-ups, handstand push-up negatives, and handstand holds.
Rushing the Movement Practice slow, controlled negatives and assisted presses. Emphasize mindful movement.
Poor Wrist Preparation Always perform thorough wrist warm-ups before training and build wrist strength.
Not Leaning Far Enough Forward Practice tuck planche leans and focus on bringing your shoulders over your hands.

Safety Considerations

Always warm up thoroughly before attempting advanced skills. Listen to your body and don't push through pain. Train on a safe surface, and consider using crash pads if practicing unassisted. Consistency and patience are key to mastering the bent arm handstand press.