Kipping Handstand Push-Up
Take your handstand push-ups to the next level! Kipping adds momentum for more reps, but be sure you're ready for the challenge.
The Kipping Handstand Push-Up is a compound exercise that mainly works the shoulders and triceps, with help from the back and traps. No equipment needed: it uses just your bodyweight.
Kipping Handstand Push-Up Muscles Worked
Primary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Secondary
Boxer Muscle (serratus anterior); Upper Traps (trapezius, upper fibers)
Kipping Handstand Push-Up Variations and Alternatives
How to do the Kipping Handstand Push-Up
Begin: Get into a handstand position against a wall, with your arms fully extended, hands placed about shoulder-width apart, and heels resting against the wall.
Lower: Bend your elbows, keeping your core tight, until your head gently touches the ground or mat.
Prepare to push back up: Bend your knees and hips to bring your legs down towards the wall, creating a kipping motion.
Drive upward: Explosively extend your hips and legs to help drive your body upward, while simultaneously extending your arms to push your body back into the starting handstand position.
Return: Control your motion as you return to the initial position with arms fully extended and heels against the wall.
Repeat: Repeat the motion for the desired number of reps and sets.
Safety Tips: Ensure you have mastered a strict handstand push-up before attempting the kipping variation. Ensure the surrounding area is clear to avoid injury if you lose balance. Use a mat or padded surface to protect your head and neck. If you are new to this exercise, consider having a spotter or coach assist you until you become proficient at the movement.
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Kipping Handstand Push-Up FAQs
What muscles does the Kipping Handstand Push-Up work?
The Kipping Handstand Push-Up mainly works the shoulders and triceps, with help from the back and traps. The main muscles are the anterior deltoid and triceps brachii.
What equipment do you need for the Kipping Handstand Push-Up?
None. The Kipping Handstand Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Kipping 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 Kipping Handstand Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Kipping Handstand Push-Up variations and alternatives?
Similar exercises include the Handstand Hold, Shoulder Handstand Wall Press, Against-Wall Handstand and Handstand Hold Wall.
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