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Handstand Push-Ups

The Handstand Push-Ups primarily targets your Shoulders, with support from Triceps. It requires bodyweight and is best suited to expert lifters.

Expert level · Equipment: Bodyweight · Compound · Push

Primary muscles: Shoulders Secondary muscles: Triceps

How to perform Handstand Push-Ups

  1. Step 1. With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
  2. Step 2. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
  3. Step 3. Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
  4. Step 4. Push yourself back up slowly as you exhale until your elbows are nearly locked.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the correct hand positioning for a handstand push-up?

Place hands slightly wider than shoulder-width with fingers spread for stability. Create a tripod shape by lowering your head slightly in front of your hands rather than directly between them.

Which muscle groups are primarily targeted during this movement?

The anterior and medial deltoids are the primary movers. The triceps and upper pectorals provide significant assistance, while the core and traps stabilize the vertical position.

What are the most common form errors to watch out for?

Excessive arching of the lower back often indicates poor core tension. Flaring the elbows out to the sides can also increase mechanical stress on the shoulder joints.

How can beginners progress toward a full handstand push-up?

Start with pike push-ups on the floor to build baseline overhead strength. Gradually elevate the feet on a box to increase the percentage of bodyweight being shifted to the shoulders.

How should I program handstand push-ups for strength gains?

Perform 3 to 5 sets of 5 to 8 controlled repetitions twice per week. Focus on high-quality eccentric phases to build the necessary neurological adaptations for the movement.

Sample sets & reps for Handstand Push-Ups

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Deltoid Raise — dumbbell
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch

See all Shoulders exercises →

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