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Handstand Push-Up

An advanced bodyweight vertical press performed inverted against a wall, loading the shoulders and triceps with full bodyweight.

ShouldersBodyweightVertical press
GoLightWeight mediahandstand-push-up

Demonstration coming soon

Primary

Anterior deltoidsLateral deltoids

Secondary

TricepsUpper trapeziusSerratus anteriorCore

Equipment

Bodyweight

Pattern

Vertical press

Setup

  1. 01Place both hands on the floor slightly wider than shoulder width, about 6 to 12 inches from a wall.
  2. 02Kick up into a handstand with heels resting on the wall.
  3. 03Stack hips over shoulders over hands and squeeze the glutes.
  4. 04Spread the fingers and grip the floor for balance.

Execution

  1. 01Bend the elbows and lower the head under control toward the floor.
  2. 02Let the elbows track roughly 45 degrees from the torso.
  3. 03Touch the head lightly to the floor or a pad.
  4. 04Press back up to a full elbow lockout while keeping the body in line.

Checkpoints

  • -Body stays in a straight line from wrists to heels.
  • -Ribs stay down; no banana arch through the low back.
  • -The head touches in front of the hands, forming a tripod.
  • -Each rep finishes at a complete lockout.

Common mistakes

  • -Overarching the back and drifting the feet down the wall.
  • -Dropping fast and bouncing the head off the floor.
  • -Flaring the elbows straight out to the sides.
  • -Attempting the movement before owning a solid pike push-up.

Programming notes

  • -Use 3 to 5 sets of 3 to 8 reps once full reps are available.
  • -Regress with pike push-ups or reduced range on stacked plates; progress to deficit reps on parallettes.
  • -Program early in a session while fresh, since balance degrades badly with fatigue.

Related exercises

Pike Push-Up

Bodyweight / Shoulders

Overhead Press

Barbell / Shoulders

Dumbbell Standing Overhead Press

Dumbbell / Shoulders

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