The straight body press (SBP) from support position to shoulder stand is a challenging strength movement that has multiple applications. This post is a resource for those who want to learn this skill and coaches who want ideas on how/why to teach this.
It can be a transition element in beginner gymnastics rings routines which link multiple skills together in a sequence. For example, SBP is a component of the backward roll: improve SBP and your rolls will be a lot smoother, safer, and require less less momentum. Also, by connecting support position to should stand, SBP serves a s bridge to handstand as the momentum can be used to carry you through the HSPU. So it creates a number of possibilities.
Rings routines are a great way to build skill, strength, and, if you repeat them enough, even hypertrophy. They tend to be very engaging and fun to learn for most people, as progress is often relatively fast and the movements themselves feel thrilling. They also look thrilling to the hottie on the stair master who, let’s admit it, has been eyeing your super hip and unconventional ‘movement’ practice for weeks [she’s looking at the clock behind the rings and doesn’t know you exist]. So if you’re attracted to work that’s less structured by sets and reps, and more about skill development, working toward a beginner rings routine might be a great idea.
SBP can be a potent tool to work toward or improve upon your 90° handstand pushup (HSPU). As a result of working on this skill deliberately for some months, plus having a few reps of a standard full range HSPU, I was able to do a 90° HSPU the first time I tried without any direct work. It’s my understanding that this transfer goes both ways. So the question is really about how you want to spend your time.
To be crystal clear, I’m not saying this is the best or only way to develop a 90° HSPU. Direct work on this skill, either on parallettes or flat surface, is also very effective. But with SBP you get the additional benefit of building toward a skillset on rings.
There might or might not be some carryover to planche pushup. But this is not something I can speak on with any authority, as I’ve not achieved an unassisted blanche pushup or worked on this skill deliberately. Not sure if I will either don’t pressure me geeeez. Okay maybe i’ll think about it. But not because you said it.
Here are regressions and instructions for this movement. I kept these as direct and uncomplicated as possible. By my estimation, these 5 basic regressions are truly all you need to develop this skill. And you might not even need all of them.
Step 1: Support Position
Static holds. Don’t overthink it. If you’re new to this, hold for as long as you can manage (no need to hold for more than 20-30 sec), elbows straight, rings turned out roughly 45°. When first starting the rings can be held tight into the body. As you get comfortable you can play with letting the hands travel away a bit, leaving a little space between your hips and and rings. You can even deliberately shake the hands to challenge your balance.
A few holds is fine for a session, maybe a three to four times per week if you’re just starting out. If you can’t hold unsupported, drop the rings until your toes touch the floor or use a box; minimally support yourself or tap the ground with your toes as needed (bent knees is okay).
Support Position
When you’re comfortable with support position, try support leans. Just lean forward as if you’ll do an SBP, but stop short and come back to support with control. Aim for a small bend in the elbows. No bend will not be applicable to SBP; too much will also not be applicable. This will come up later in this tutorial.
Support Leans
Step 2: Shoulder Stand
Shoulder stand does involve some balance. But center of mass is still low relative to base of support, so the difficulty level is not high. It’s wise to use a partner/spot and a pad beneath you for this. If you fall, you’ll roll forward. Your spot should not try to prevent the roll, but rather control it; they will slow your roll with a hand ready at your lower back while you hold tight to the rings, keeping them close to your chest. Do not let go of the rings.
To enter shoulder stand you can use a box that’s a bit lower than the rings height but allows you to get your hips up in the air. Lift one leg up and either hop (demonstrated in video but not recommended), or lean/press until you feel your foot get light, then lift that leg slowly while feeling the balance adjustments on your way. No sudden moves. Again, you’re likely to roll forward on your first few tries. So have a pad or a partner ready.
Shoulder Stand Entry
If fear of falling is crippling you to the point of not trying it at all, then you can use parallettes to get used to the balance. But in my view this is actually just as dangerous as the rings. The proximity of of the floor creates an illusion of safety: if you roll you don’t have the rings to hold which stops your back and pelvis from hitting the ground. My best advice if you choose paralettes is to place your hands as far forward as possible on the bars (not like I’m doing in the video). And if you feel yourself tipping beyond saving, just tuck into a ball and go with the roll.
Paralettes Shoulder Stand
Step 3: Flexed Hips Press
What makes SBP difficult is its mechanical disadvantage. In order to keep a “straight body” throughout the press, the hands have to stay roughly at the center of mass. And for this to happen the elbows have to stay open at a relatively obtuse angle, hands roughly at the level of the pubic bone as you pass through the hardest part of the press. This is not a mechanically advantageous pushing position. Think of a normal bench press, which is very mechanically advantageous, and imagine instead you had to push the bar from your hips with the palms facing upward. This is closer to the position through which you’ll pass during SBP.
You can change these leverages by shortening the legs end of the lever. Flexing at the hips is one way to do this. It dramatically shortens the lever and allows you to pass through the hardest position under less tension and potentially in a more mechanically advantageous position. But you can maximize the carryover from this regression by still focusing on keeping the elbows as open (extended) as you can. Remember to use a spot or cushion, as you’ll likely roll from the momentum on your first couple of tries.
Step 4: Slow Eccentrics
The next most accessible regression after hips flexed press is doing eccentric-only reps. Just use a box as shown above to enter shoulder stand without any struggle. Then I recommend doing the eccentric in a half lay or straddle half lay (knees flexed and hips open, as shown in video). You can try eccentrics in full straight body position, but just make sure you can control the eccentric to some degree rather than just fall through it. Falling rapidly through the eccentric will almost certainly not amount to any progress. Eccentric-only reps should comprise a very small percentage of training in general, in my view. You’ll do well to spend more time on concentric regressions you can access. Doing eccentrics above your ability for this movement are just meant to give you a “feel” or understanding of the positioning required for the concentric. And the slower you can do them, the more they’ll carry over.
Straddle Half Lay Eccentric
Step 5: Half Lay Press
Once competent at the flexed hip press regression and you have some control over the eccentric, you can attempt the press in half lay (knees flexed) or straddle half lay (knees flexed and hips abducted). This is is a notable step up in difficulty from flexed hips, but is still markedly easier than full SBP. Same cues apply. But this time, due to a greater mechanical disadvantage, you’ll do well to actively protract your scapulae (push your shoulder blades forward using your serratus anterior) as you roll through the press. Using a bit of momentum is perfectly fine if its helps you pass the sticking point. Then you can gradually slow it down as you’re able.
Half Lay Press
Full SBP Demo
SBP
As mentioned before, the only difference between the half lay regression and the full press is the mechanical advantage. In order to keep the body straight, you'll be forced to push from a more open elbow position and more tension will be placed on muscles like anterior delts, serratus anterior, biceps, and pecs. Same cues apply, except now everything is harder.
Though it is a beginner movement for real gymnasts, in the end SBP is a very challenging skill that takes a significant amount of strength. Especially if you don’t have a lot of prior experience with rings, planche, HSPU or 90° HSPU or handstand pushup, you can expect this skill will take months or even more than a year to develop. By the way, there’s still a lot of value in working the regressions even if you don’t ever plan to do a full SBD. Stay consistent, don’t rush it beyond its natural pace, pay attention to the development process, and take notes. Then no time will be wasted.
- D