How to teach the press handstand: 20 drills, step by step

Name: Press Handstand - Drill 1
Uploaded: 2026-02-06
Description: You teach the press handstand by building three things separately, compression strength, shoulder lean and flexibility, then combining them in assisted presses from raised surfaces before pressing from the floor. This series of 20 drills is for floor coaches working with gymnasts who already hold a solid handstand. It covers straddle and pike presses.

You teach the press handstand by building three things separately, compression strength, shoulder lean and flexibility, then combining them in assisted presses from raised surfaces before pressing from the floor. This series of 20 drills is for floor coaches working with gymnasts who already hold a solid handstand. It covers straddle and pike presses.

20 video steps · floor, floor-men

Step 1 of 20, free: Press Handstand - Drill 1

The phases

Handstand base: hold a straight, stacked handstand with open shoulders and a tight body.
Compression: pull the legs toward the chest in pike and straddle with active hip flexors.
Shoulder lean: shift the shoulders forward over the hands while the arms stay straight.
Assisted press: lift the hips over the shoulders from a raised surface, with a partner or with a wall.
Full press: press from the floor to handstand without a jump, then lower back down with control.

Before you start

The gymnast should hold a straight handstand for several seconds and have good pike and straddle flexibility.

Common mistakes

Jumping off the floor: momentum replaces strength and the press never gets stronger.
Not enough shoulder lean: the hips cannot rise over the hands.
Bent arms: the gymnast loses the line and tires quickly.
Hips lagging behind the shoulders: the legs cannot lift and the press stalls halfway.

Coaching cues

Shoulders over hands
Hips up first
Squeeze the legs in
Push tall through the shoulders

All 20 steps

Frequently asked questions

How long does it take to learn a press handstand?

It varies a lot. Strength, flexibility and handstand quality all play a role, and many gymnasts need months of regular drills. Training the parts separately usually gives steadier progress than repeating full attempts.

Is a straddle press easier than a pike press?

For most gymnasts the straddle press is easier, because the legs are closer to the center of mass and compression is less demanding. Many coaches teach the straddle press first.

Can gymnasts practice the press handstand at home?

Compression and flexibility drills work well at home. Full presses are best practiced with a coach who can check alignment and set up support safely.

What is a Press Handstand? Read the glossary entry