Handstand Push Up
Description
The handstand push-up performs an overhead press from a handstand position against a wall. It is the most demanding bodyweight shoulder pressing exercise, requiring you to press your full bodyweight overhead.
Equipment Required
Handstand Push Up Instructions
- Kick up into a handstand against a wall. Hands shoulder-width apart, about 6 inches from the wall.
- Body fully inverted. Core tight.
- Lower your head toward the floor by bending at the elbows.
- Descend until the top of your head touches the floor (or use an abmat for range).
- Press back up to lockout.
- Maintain balance against the wall.
- Master pike push-ups and wall walks first.
- Aim for 3 to 10 reps.
Handstand Push Up Form & Visual
Handstand Push Up Benefits
- Most demanding bodyweight shoulder press
- Presses full bodyweight overhead
- Builds extreme shoulder and tricep strength
- Impressive calisthenics skill
- No equipment beyond a wall
- Progressive with deficit or freestanding versions
Handstand Push Up Muscles Worked
- Anterior deltoid (primary)
- Lateral deltoid
- Triceps brachii
- Upper trapezius
- Core (balance)
Handstand Push Up Variations & Alternatives
- Pike Push-Up (easier)
- Kipping HSPU
- Deficit HSPU
- Freestanding HSPU
- Wall Walk
