Handstand Push Up

How to Perform the Handstand Push Up

1. Face a wall and place your hands on the floor approximately 6-12 inches from the wall, slightly wider than shoulder width apart.
2. Kick up into a handstand with your heels resting lightly against the wall for balance and your body in a straight line.
3. Engage your core and glutes to maintain a rigid body position throughout the movement.
4. Slowly lower yourself by bending your elbows, allowing your head to descend toward the floor between your hands.
5. Continue lowering until the top of your head lightly touches the floor or reaches just above it.
6. Press through your palms to push your body back up to the full handstand position, fully extending your arms.
7. Maintain control throughout and avoid kicking or using momentum to complete the rep.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Builds impressive overhead pressing strength using only bodyweight.
• ✓Develops shoulder stability and balance in an inverted position.
• ✓Requires and develops significant core strength and body control.

Pro Tips

• ●If you cannot do a full handstand push-up, start with pike push-ups or elevated pike push-ups to build strength.
• ●Place a folded towel or AbMat under your head for a depth target and cushion.
• ●Focus on pressing your body upward in a straight line rather than angling your torso away from the wall.

Variations

Recommended Sets & Reps