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Handstand Push-Up
PushCompoundBodyweightExpert
Muscles worked
Front
Back
ShouldersTriceps
Instructions
- 1With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
- 2Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
- 3Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
- 4Push yourself back up slowly as you exhale until your elbows are nearly locked.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Handstand Push-Up
The handstand push-up is one of the most demanding vertical pushing bodyweight exercises, where you lift your entire weight in an inverted position against a wall. This advanced movement builds exceptional shoulder and triceps strength and stability, reserved for those who already have excellent mastery of the handstand position.
check_circleBenefits
- check_circleBuilds exceptional vertical pushing strength
- check_circleIntensely strengthens the shoulders and triceps
- check_circleImproves balance and body awareness
lightbulbExecution tips
- lightbulbFirst master the static handstand position against the wall
- lightbulbHave a spotter assist you the first few times
- lightbulbDescend very slowly to avoid any risk to the head
warningCommon mistakes
- warningAttempting the exercise without mastering the static handstand
- warningDescending too fast and uncontrolled
- warningLooking down instead of fixing your gaze on the wall
helpFrequently asked questions
What prerequisites are needed before trying this exercise?expand_more
A stable handstand position held comfortably against a wall for at least 30-60 seconds.
Can I progress toward a free push-up in the middle of the room?expand_more
It's possible with a lot of practice, but always start against a wall for safety.
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