Handstand Push-Up
Master strength & balance with handstand push-ups! A challenging exercise for advanced fitness enthusiasts.
The Handstand Push-Up is a compound exercise that mainly works the shoulders and triceps, with help from the core. No equipment needed: it uses just your bodyweight.
Handstand Push-Up Muscles Worked
Primary
Front Shoulder (anterior deltoid); Triceps (triceps brachii); Side Shoulder (lateral deltoid)
Secondary
Deep Core (transverse abdominis)
Handstand Push-Up Variations and Alternatives
How to do the Handstand Push-Up
Stand facing away from a stable wall.
Place your hands on the ground about shoulder-width apart, a few inches from the wall.
Kick up into a handstand position, with your heels resting lightly against the wall for balance.
Ensure that your body is in a straight line from your hands to your heels, with your head positioned between your hands.
Engage your core to keep your body stabilized throughout the movement.
Lower your body by bending your elbows until your head gently touches the ground.
Push back up to the starting handstand position by extending your elbows, maintaining a tight core for balance.
Repeat the exercise for the desired number of reps and sets, ensuring proper form and full range of motion throughout.
Safety Tips: - Make sure you have mastered a standard handstand before attempting handstand push-ups. - If you are new to this exercise, consider having a spotter or practicing with a padded surface to cushion any falls. - Do not attempt this exercise if you have any shoulder, wrist, or neck injuries.
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Handstand Push-Up FAQs
What muscles does the Handstand Push-Up work?
The Handstand Push-Up mainly works the shoulders and triceps, with help from the core. The main muscles are the anterior deltoid, triceps brachii and lateral deltoid.
What equipment do you need for the Handstand Push-Up?
None. The Handstand Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Handstand Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Handstand Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Handstand Push-Up variations and alternatives?
Similar exercises include the Bodyweight Wall-Supported Standing Military-Press, Against-Wall Close-Grip Push-Up, Decline Against-Wall Push-Up and Against-Wall Diamond Push-Up.
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