Handstand Push Up

Master the Handstand Push Up for incredible upper body strength and shoulder development.

VeryHighUpper Arms Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Handstand Push Up

Isolation

Band Pushdown

Upper Arms · Triceps Brachii · Band

Intermediate

Compound

Handstand

Upper Arms · Triceps Brachii · Body weight

Advanced

Compound

Side Push up

Upper Arms · Body weight

Intermediate

Compound

Diamond Push up

Upper Arms · Body weight

Intermediate

Description

A bodyweight exercise that targets shoulders and requires a lot of strength and balance. The person starts in a handstand position against a wall and then lowers their body towards the ground by bending their arms before pushing back up.

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How to do Handstand Push Up

01
Setup
Position yourself in a handstand against a wall, facing inward. Place your hands on the floor about shoulder-width apart, fingers spread for stability and pointing slightly out or forward.
02
Setup
Ensure your body is in a straight line from heels to shoulders, core braced, and glutes squeezed to maintain rigidity. Look slightly forward between your hands.
03
Inhale as you slowly bend your elbows, lowering the crown of your head towards the floor in a controlled manner. Keep your elbows tracking slightly backward and not flaring out excessively.
04
Lower until your head lightly touches the floor or you reach your maximum safe depth while maintaining tension. Avoid collapsing at the bottom.
05
Exhale powerfully as you push through your palms and extend your elbows, driving your body back up to the starting handstand position. Fully extend your arms at the top.

Tips

Control the eccentric (lowering) phase; this builds strength and helps prevent injury. Aim for a 2-3 second descent.
Keep your core tight throughout the movement to prevent arching your back, which can put undue stress on your lumbar spine.
Experiment with hand placement; slightly wider than shoulder-width can sometimes be easier for beginners, while closer targets triceps more.
If full range of motion is too difficult, use an ab mat or yoga block under your head to reduce the depth required and gradually progress.

Common mistakes

Flaring elbows out excessively reduces triceps involvement and can stress the shoulder joint; keep elbows tracking slightly backward towards your body.
Arching your lower back to compensate for lack of strength puts strain on the spine; fix this by actively engaging your core and glutes to maintain a straight body line.
Rushing the movement, especially the eccentric phase, compromises control and muscle engagement; slow down the descent to build strength and improve stability.

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Questions

Is Handstand Push Up good for beginners?

Handstand Push Up is rated veryhigh. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Handstand Push Up?

You need Body weight to perform Handstand Push Up. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Handstand Push Up?

Control the eccentric (lowering) phase; this builds strength and helps prevent injury. Aim for a 2-3 second descent. Keep your core tight throughout the movement to prevent arching your back, which can put undue stress on your lumbar spine. Experiment with hand placement; slightly wider than shoulder-width can sometimes be easier for beginners, while closer targets triceps more. If full range of motion is too difficult, use an ab mat or yoga block under your head to reduce the depth required and gradually progress.

What are common mistakes when doing Handstand Push Up?

Flaring elbows out excessively reduces triceps involvement and can stress the shoulder joint; keep elbows tracking slightly backward towards your body. Arching your lower back to compensate for lack of strength puts strain on the spine; fix this by actively engaging your core and glutes to maintain a straight body line. Rushing the movement, especially the eccentric phase, compromises control and muscle engagement; slow down the descent to build strength and improve stability.