Also known as: lying to handstand press, floor to handstand press, press to handstand, explosive handstand press

What is Deadpress?

The Deadpress is an advanced bodyweight move that explosively presses your body from lying into a handstand, targeting triceps, shoulders, chest, core and upper back. Difficulty: Insane. It requires pressing strength, shoulder stability and core tension; progress slowly with strict form and spotting.

How to Do Deadpress

  1. Set up position: Lie prone with hands beside your chest, shoulders warmed and core braced; keep fingers forward and elbows ready for an explosive press.
  2. Explosive press: Perform an explosive push with both arms and shoulder drive, lift your torso and initiate a tight leg tuck to generate upward momentum.
  3. Tuck and lift: Open the tuck quickly while extending hips, driving legs upward to move your center of mass toward a vertical handstand position.
  4. Stabilize handstand: Stack shoulders over wrists, lock the arms and engage core; use controlled breathing and fingertip adjustments to maintain balance on your hands.
  5. Controlled descent: Return slowly by reversing the sequence—tuck, lower the torso under control to the floor; use a spotter or padded surface for safety.

Muscle Groups

Triceps, Chest, Core, Shoulders, Trapezius, Latissimus, Back

Description

Start by laying down on the ground with your arms right next to your body - like a push-up starting position but laying on the ground.

With an explosive push-up, pull your body up from the ground. Your legs should be pulled up and should get off the ground - like in a regular planche position.

But instead of stopping in a planche position, you should pull your legs up till you are standing on your hands only in a regular handstand position.

Try to get back to starting position as slowly as you can because you could hurt your legs if falling too fast.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of the Deadpress?

Deadpress builds explosive pressing power, advanced shoulder stability, triceps strength and core control while training balance in a loaded handstand position. It also improves coordination and full-body tension for advanced calisthenics skills.

What common mistakes should I avoid when doing a Deadpress?

Common mistakes include poor shoulder warm-up, weak core bracing, insufficient shoulder stacking, bending elbows early, and rushing the descent. These increase injury risk—progress gradually, use spotters, and prioritize form over height.

How can I progress toward a Deadpress or find alternatives?

Progress with elevated pike presses, tuck handstand presses, negatives from assisted handstands, band-assisted presses and strict press-to-handstand drills. Practice shoulder conditioning and triceps strength before attempting full deadpresses.