Description:
The handstand push-up is an advanced bodyweight pressing exercise performed upside down, usually against a wall. It trains the shoulders and triceps to press your full bodyweight overhead.
Benefits:
- Builds shoulder pressing strength with no equipment.
- Develops the deltoids and triceps.
- Improves overhead body control and stability.
- Scales by changing the angle or range.
- Trains the core to stabilize.
Profile:
| Equipment: | Bodyweight |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Body Weight |
| Level: | Advanced |
Muscles:
Primary Muscles
- Anterior Deltoid
- Lateral Deltoid
Secondary Muscles
- Triceps Brachii
- Upper Trapezius
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Kick up into a handstand against a wall with your hands a little wider than your shoulders.
- Brace your core and squeeze your glutes to keep your body straight.
- Lower under control until the top of your head nearly touches the floor.
- Press back up to a full lockout.
- Keep your balance against the wall throughout.
- Repeat for the desired reps.
Common Mistakes:
- Sagging the hips or losing a straight line.
- Cutting the range of motion short.
- Flaring the elbows out wide.
- Letting the head drop instead of staying neutral.
Variations:
- Pike Push-ups
- Handstand Push-ups
- Barbell Overhead Shoulder Press
- Diamond Push-Up
Safety Tips:
- Build the strength and balance gradually.
- Use a wall for support when learning inverted work.
- Stop if you feel shoulder or wrist pain.
- Keep the core braced throughout.
Additional Information:
The handstand push-up presses your full bodyweight overhead, so build up with pike push-ups and partial range reps before attempting full reps.
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