Handstand Push-Ups
Handstand Push-Ups is a advanced bodyweight exercise - vertical press exercise involving Deltoid, Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid, Triceps brachii
- Secondary muscles
- Serratus anterior, Trapezius, Abdominals
- Exercise type
- Advanced bodyweight exercise - vertical press
Exercise technique
- Space
Choose a clear wall and a nonslip surface for your hands.
- Hands
Plant your palms shoulder-width apart.
- Handstand
Enter the inverted position under control with your feet against the wall.
- Torso
Brace your abdominals and glutes and keep your ribs controlled.
- Lower
Bend your elbows to bring your head toward the floor.
- Bottom limit
Stop where you can maintain control without loading your head.
- Press
Push through your palms to extend your arms again.
Key technique points
- Do not turn the handstand entry into a forceful kick.
- Do not use your head as a weight-bearing support.
- Do not overarch your lower back against the wall.
- Do not flare your elbows fully sideways.
- Know your controlled exit before starting.
- Do not climb upward using friction from your feet.
Common mistakes
Falling onto the head
Arm braking has been released.
Arching the lower back
The spine compensates for shoulder range.
Kicking the wall hard
Balance control becomes a collision with the wall.
Wide elbows
The pressing line moves away from the shoulders.
Foot assistance
Upper-body load transfers to the wall.
Descending while fatigued
Safe head clearance cannot be maintained.
Frequently asked questions
Handstand Push-Ups: why is “Falling onto the head” a mistake?
Arm braking has been released.
Handstand Push-Ups: why is “Arching the lower back” a mistake?
The spine compensates for shoulder range.
Handstand Push-Ups: why is “Kicking the wall hard” a mistake?
Balance control becomes a collision with the wall.
Handstand Push-Ups: why is “Wide elbows” a mistake?
The pressing line moves away from the shoulders.
Handstand Push-Ups: why is “Foot assistance” a mistake?
Upper-body load transfers to the wall.
Handstand Push-Ups: why is “Descending while fatigued” a mistake?
Safe head clearance cannot be maintained.
What should I focus on when doing Handstand Push-Ups?
Do not turn the handstand entry into a forceful kick. Do not use your head as a weight-bearing support. Do not overarch your lower back against the wall. Do not flare your elbows fully sideways. Know your controlled exit before starting. Do not climb upward using friction from your feet.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.