Handstand Push-Up
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The handstand push-up is an advanced bodyweight exercise where you perform a push-up from an inverted handstand position against a wall or freestanding, lowering your head toward the ground before pressing back up. Its primary purpose is to build exceptional upper body pressing strength and shoulder stability. It mainly targets the shoulders, with secondary work on triceps, upper chest, and core, benefiting gymnasts, calisthenics athletes, and advanced trainees seeking overhead power without equipment.
How to Perform Handstand Push-Up
- 1Face a wall and place your hands on the floor about 6-12 inches away, shoulder-width apart, fingers spread wide for stability.
- 2Kick your legs up to position your body into a handstand against the wall, with heels touching the wall, body in a straight line from hands to feet.
- 3Engage your core and shoulders, keeping arms straight in the starting position at the top.
- 4Inhale as you slowly lower your head toward the floor by bending your elbows, keeping them pointing back at 45 degrees.
- 5Lower until your head lightly touches the ground (or a padded surface), maintaining a tight body position.
- 6Exhale forcefully as you press through your hands and shoulders to drive your body back up to the straight-arm starting position.
- 7Repeat for desired reps, then step down one foot at a time to dismount safely.
- 8Key form tips: Keep your body rigid like a plank—avoid arching your back or piking hips. Squeeze glutes and core throughout. Common mistakes: Flaring elbows outward, bending at the waist, or rushing the descent. Scale by using pike push-ups if full handstand is too advanced.
