Handstand Push Up
A highly advanced bodyweight vertical pushing exercise performed inverted against a wall. It builds significant strength and hypertrophy in the shoulders and triceps while demanding intense core stability.
About Exercise
Equipment
Body Weight
Difficulty
5/5 • Advanced
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Traps, Abs, Lower Back, Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Triceps
9/10Long Head, Lateral Head
Traps
5/10Upper Traps
Abs
4/10Rectus Abdominis, Transverse Abdominis
Lower Back
3/10Erector Spinae
Glutes
3/10Glute Max
Programming
Typical Rep Range
4-10 reps
Rest Between Sets
90-180 seconds • Rest longer to maximize strength and power output.
How to Perform
Place hands shoulder-width apart, 6–12 inches from a sturdy wall. Kick up into a stable handstand position, pressing heels firmly against the wall for support. Maintain a rigid, straight body line.
- Brace your core tightly and keep your head neutral, looking slightly forward toward the ground.
- Slowly bend your elbows, lowering your head toward the floor in a controlled motion.
- Descend until your head lightly touches a mat or reaches your full comfortable depth.
- Powerfully press through your palms to fully extend your elbows, pushing your body straight up.
- Maintain a tight, inverted plank position throughout the entire movement.
Coaching Tips
Form Cues
- Tight body, straight line.
- Elbows slightly tucked.
- Press hands through floor.
- Keep neck neutral.
- Shoulders to ears (at top).
Breathing
Inhale deeply during the controlled descent; forcefully exhale as you press back up, maintaining a tight core brace.
Tempo
3-0-1
Range of Motion
Lower the body until the head briefly touches the floor or a soft surface, and press up until the elbows are fully locked out.
Safety
Safety Notes
- Only attempt if you can safely hold a handstand.
- Use a mat or padding for head contact.
- Ensure adequate wrist mobility before attempting.
- Stop immediately if lightheadedness or dizziness occurs.
Spotting
Not recommended; rely on the wall for stability and only perform if you have adequate strength.
Common Mistakes
- Arching the lower back (kipping).
- Flaring elbows excessively wide.
- Failing to reach full elbow extension.
- Letting the neck collapse at the bottom.
When to Avoid
- Acute shoulder instability or impingement
- Severe wrist pain
- Uncontrolled high blood pressure
Flexibility Needed
- Full wrist extension
- Full shoulder flexion
Build Up First
- Proficiency in pike push-ups
- Ability to hold a stable wall handstand for 30+ seconds
- Excellent core anti-extension strength
Also known as
Handstand Push-Up, Wall Handstand Push Up, Wall-Supported HSPU
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