Handstand Push-Up
A bodyweight vertical push performed in an inverted handstand that targets shoulders and triceps to build upper body strength, balance, and core stability; commonly started wall-assisted for progression.
About Exercise
Equipment
Difficulty
5/5 • Advanced
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Traps, Obliques
Popularity Score
4
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
9/10Lateral Head, Medial Head
Abs
7/10Rectus Abdominis
Chest
6/10Upper Chest
Traps
5/10Upper Traps
Obliques
5/10External Obliques
Programming
Typical Rep Range
3-10 reps
Rest Between Sets
120-180 seconds
How to Perform
Position hands shoulder-width apart on floor 6-12 inches from a sturdy wall with an ab mat under head. Kick up to handstand with heels lightly on wall, body straight and rigid.
- Brace core and squeeze glutes to maintain straight body line.
- Inhale and bend elbows to lower head slowly until it touches mat.
- Keep elbows at 45-degree angle to body without flaring.
- Exhale and press through palms to extend elbows fully.
- Drive shoulders away from ears throughout.
- Return to locked-out handstand position with control.
Coaching Tips
Form Cues
- Push floor away
- Elbows in tight
- Core locked rigid
- Head neutral forward
- Glutes squeezed
- Body straight line
Breathing
Inhale during descent and brace core; exhale forcefully during ascent.
Tempo
3-1-1
Range of Motion
Lower until crown of head touches mat in front of hands forming tripod; extend arms fully with shoulders protracted at top.
Safety
Safety Notes
- Use mat to cushion head
- Consult doctor for high blood pressure or eye issues
- Build wrist and shoulder mobility first
- Avoid if acute neck or shoulder injury
- Practice negatives for control
- Start with wall support to prevent falls
Spotting
Not recommended; use wall for support and practice progressions to build skill safely.
Common Mistakes
- Arching lower back
- Flaring elbows out
- Slamming head down
- Losing shoulder engagement
- Wrist hyperextension
- Incomplete lockout
When to Avoid
- Acute shoulder impingement
- Neck injuries
- High blood pressure
- Glaucoma
- Wrist instability
Flexibility Needed
- Full shoulder flexion to 180 degrees
- Wrist extension beyond 90 degrees
- Ankle dorsiflexion for wall hold
Build Up First
- Master pike push-ups
- Hold wall handstand 30-60 seconds
- Overhead press with bodyweight equivalent
Also known as
HSPU, Wall Handstand Pushup, Inverted Pushup
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