Stalder Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Stalder Press is an advanced bodyweight exercise primarily targeting the triceps, with secondary engagement of the shoulders. This movement requires significant upper body strength and stability, as the practitioner presses their body upward from a tucked position, often using a handstand-like position as the starting point. The exercise is performed without any external equipment, relying solely on bodyweight to provide resistance. It challenges the triceps, shoulders, and core for stability, making it a powerful push-based movement that improves both strength and coordination in the upper body. The Stalder Press is an excellent exercise for individuals looking to enhance their pressing abilities and build muscle in the arms and shoulders.
How to Perform
Begin by standing with your feet positioned at shoulder-width.
Bend forward and place your hands on the floor, making sure they're aligned with your shoulders.
Step your feet back, positioning your body into a straight line from head to heels, resembling a plank.
Gradually lower your chest toward the floor, ensuring your elbows stay tucked in close to your sides.
Push through your palms to lift your body back up into the plank position.
Step your feet forward, bringing them closer to your hands.
Stand tall, extending your arms overhead to complete the movement.
Bring your arms back down to your sides.
Repeat for the desired number of repetitions.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on maintaining a strong core throughout the movement to prevent sagging or arching in the back.
Keep your body in a straight line during the plank phase to maximize core and upper body engagement.
Control both the lowering and lifting phases of the movement to ensure proper form and muscle activation.
Ensure that your shoulders are not overextended when pushing up, keeping them stable to avoid strain.
How Not to Perform
Avoid Flaring Your Elbows: Do not allow your elbows to move away from your body during the press. This reduces the focus on the triceps and increases the risk of shoulder strain.
Don't Use Momentum: Refrain from swinging your body or relying on momentum to complete the movement. Focus on controlled, smooth motions to ensure proper muscle engagement and prevent unnecessary energy expenditure.
Don't Arch or Sag Your Back: Keep your body in a straight line from head to heels. Avoid letting your lower back sag, as this reduces stability and can lead to lower back strain.
Avoid Shrugging Your Shoulders: Do not let your shoulders rise towards your ears as you press up. Keep your shoulders stable and engaged to protect the shoulder joints and maximize tricep activation.
Don’t Overextend Your Wrists: Ensure that your wrists are aligned with your forearms to prevent strain. Avoid excessive bending of the wrists, as this can lead to discomfort or injury over time.
Don’t Rush the Movement: Take your time both during the lowering and pressing phases. Moving too quickly reduces the time under tension, which can limit muscle activation and hinder progress.
Avoid Poor Hand Placement: Make sure your hands are placed shoulder-width apart, not too wide or narrow. Incorrect hand placement can throw off your balance and decrease the effectiveness of the exercise.
Don’t Neglect Your Core: Failing to engage your core during the exercise can lead to poor stability and reduce the efficiency of the movement. Always tighten your core to maintain balance and support your upper body.
Don’t Let Your Body Shift Side to Side: Keep your body centered and balanced throughout the movement. Any lateral shifting can throw off your form and decrease the effectiveness of the exercise.
Avoid Failing to Lock Out: Ensure that you fully extend your arms at the top of the press to complete the full range of motion. Partial reps waste energy and do not fully activate the target muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
