Exercise guide · Advanced · Compound

Stalder Press Static: How to Do It & Muscles Worked

The stalder press is a challenging bodyweight exercise that primarily targets the triceps, while also engaging the shoulders and core. It involves a combination of squatting and pressing movements, requiring significant strength, balance, and coordination.

Primary muscles
Triceps
Secondary muscles
Shoulders , Abs , Obliques
Equipment
Body Weight
Level · type
Advanced · Compound
Demonstration of the stalder press static
Front view: muscles worked by the stalder press static. Primary: triceps. Secondary: shoulders, abs and obliques.
Back view: muscles worked by the stalder press static. Primary: triceps. Secondary: shoulders, abs and obliques.
Primary Secondary

How to do the stalder press static

  1. Step 1: Start by standing with your feet shoulder-width apart and your arms extended overhead.
  2. Step 2: Bend your knees slightly and engage your core. Maintain static form throughout.
  3. Step 3: Lower your body down into a squat position while keeping your arms extended overhead.
  4. Step 4: As you squat down, press your arms down towards the ground, engaging your triceps.
  5. Step 5: 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.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the stalder press static by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Stalder Press Static alternatives

More exercises that train the triceps as their main target:

More triceps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.