Stalder Press
- Primary muscleTriceps
- EquipmentBodyweight
- DifficultyAdvanced
- TypeCompound · Push
Borrowed from gymnastics, the Stalder press has you rise toward a handstand from a straddle position, hands planted, hips and legs traveling under strict control rather than with a jump. Compression, hamstring flexibility, and straight-arm strength gate this movement long before muscle does, and most lifters need months of tuck and straddle progressions first.
How to do the Stalder Press
- Start by standing with your feet shoulder-width apart and your arms extended overhead.
- Bend your knees slightly and engage your core.
- Lower your body down into a squat position while keeping your arms extended overhead.
- As you squat down, press your arms down towards the ground, engaging your triceps.
- Pause for a moment at the bottom of the squat, then push through your heels to stand back up while simultaneously raising your arms back overhead.
- Repeat for the desired number of repetitions.
Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.
Muscles worked
Primary
Triceps · Arms
The triceps lock out the elbow on every press and dominate close grip and skull press variations.
Common mistakes
- Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
- Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
- Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
- Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair using the same bench or station.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Stalder Press work?
The Stalder Press primarily works the triceps. It also involves the delts and abs, which assist the movement and stabilise the joints.
Is the Stalder Press good for beginners?
Not as a starting point. The Stalder Press is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Stalder Press?
If you cannot do the Stalder Press, try the Dumbbell Tate Press, the EZ-Bar Overhead Triceps Extension or the Stability Ball Single Arm Dumbbell Overhead Triceps Extension. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Stalder Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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