Handstand Push-Up
Overview
- Target Muscle Groups:
- Triceps, shoulders.
- Equipment:
- Body weight.
- Difficulty:
- Advanced.
General Information
Handstand Push-Up is a compound exercise that primarily targets the triceps and also engages the shoulders. It is an advanced-level movement that demands overhead strength, body control, and stable spinal alignment against the wall or free-standing.
It builds pressing strength and shoulder stability with minimal equipment, making it suitable for home or gym settings. Wall support simplifies balance so you can focus on smooth descent, a strong press, and consistent head and hand positioning.
Use controlled eccentrics and a slight head-forward path to keep the forearms vertical and load the triceps effectively. Partial range or elevated hands can help you progress toward full depth without compromising shoulder comfort.
Advanced lifters may add load with a vest or slow tempo work to increase difficulty. Keep breath and bracing consistent to minimize arching and maintain a stacked ribcage over the pelvis from rep to rep.
Instructions
- Set hands slightly wider than shoulder-width with fingers spread, about 15–30 cm from a wall; kick up to a stable handstand with a neutral head and stacked ribs and pelvis.
- Grip the floor, lock the legs together, and keep the glutes tight to reduce arching as you begin lowering under control, elbows tracking slightly forward of the wrists.
- Descend until your head touches a mat or the floor lightly between the hands, maintaining a slight forward head path to keep the forearms vertical and shoulders comfortable.
- Press straight up by driving through the palms, keeping elbows in a strong path and avoiding excessive layback or rib flare during the finish overhead.
- Between reps, reset your breath and brace, then repeat with the same hand position and tempo, keeping heels lightly in contact with the wall if needed for balance.
- Scale by elevating hands on pads for partial range or by using a pike push-up on a box; progress by slowing the eccentric or adding a small external load if technique stays solid.
Common Mistakes
Injuries
Handstand Push-Up is a medium risk exercise when performed with proper technique.
Wrists, neck, and shoulders are the usual hotspots. Keep a stable hand position, avoid bouncing the head, and maintain a stacked torso to reduce strain on the cervical spine and anterior shoulder structures.
If discomfort appears, shorten the range with pads, use a pike progression, or reduce volume. Stop the set if you lose balance, feel sharp pain, or cannot control the descent and finish smoothly under fatigue.
Alternative Exercises
Frequently Asked Questions
- Q: How can I scale if I cannot do full reps yet?
Use pike push-ups on the floor or a box, elevate hands for partial range, and build slow eccentrics before attempting full range against the wall.
- Q: How do I protect my wrists and neck?
Spread the fingers and grip the floor, descend under control, and touch down lightly on a mat. Stop if you cannot maintain balance without bouncing the head.
- Q: What counts as full range of motion?
Descend until the head touches the surface between the hands with control, then press to lockout with biceps near the ears and a stacked torso over the base of support.
- Q: Can I add load to progress this movement?
Yes, once you can perform consistent strict reps, add a light weight vest or slow the eccentric to increase difficulty while keeping form standards intact.
Overview
- Target Muscle Groups:
- Triceps, shoulders.
- Equipment:
- Body weight.
- Difficulty:
- Advanced.