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Handstand Push-up

Difficulty: ⭐⭐⭐ Advancedpush

Home Setup

Use any sturdy wall with enough clearance above and around you. Place a folded towel or pillow under your head for safety during the learning phase.

sturdy wallyoga mat or towelpillow for head protection

💡 Pro tip: Mark your hand placement with tape so you maintain consistent positioning and optimal distance from the wall

Gym Setup

Clear wall space, gymnastics mat, or parallettes for increased range of motion

Safety: Ensure the wall is stable and free of obstacles. Have a spotter when attempting freestanding variations or learning the movement

💪 Muscles Worked

Anterior DeltoidsTricepsUpper TrapeziusSerratus AnteriorCore Stabilizers

⭐ Why This Exercise?

Handstand push-ups develop exceptional overhead pressing strength, shoulder stability, and body awareness in an inverted position. This movement builds functional upper body power that translates to Olympic lifting, gymnastics skills, and overall athletic performance while requiring minimal equipment.

Make It Easier

Regressions for building up strength

1. Pike Push-up

floor + elevated surface optional

Develops vertical pressing strength in a stable position without inversion requirements

2. Wall Walk Hold

wall

Builds comfort and shoulder endurance in the inverted position without the pressing component

3. Negative Handstand Push-up

wall

Develops eccentric strength and control by focusing only on the lowering phase

Make It Harder

Progressions for advanced athletes

1. Deficit Handstand Push-up

parallettes + yoga blocks + wall

Increases range of motion by elevating hands on parallettes or blocks, requiring greater strength and mobility

2. Freestanding Handstand Push-up

open floor space

Removes wall support, demanding significantly more balance, core control, and shoulder stability

3. 90-Degree Push-up

parallettes + open floor space

Advanced variation with bent body position requiring extreme shoulder strength and compression flexibility

↕️ Similar Movements

Handstand Hold
Foundational skill that builds the balance and body awareness required for handstand push-ups
Pike Push-up
Primary regression that develops the vertical pressing pattern with feet on ground
Overhead Press
Similar pressing pattern that builds foundational shoulder strength for inverted work
Dips
Complementary vertical pressing movement that develops triceps and shoulder strength from different angle
Planche Lean
Shares shoulder conditioning and straight-arm strength development for advanced calisthenics progressions

Form Checklist

✓Keep core tight and body in a straight line from hands to heels
✓Lower until head gently touches the ground, maintaining control throughout
✓Press through the entire palm, not just fingertips, keeping elbows at 45-degree angle
✓Look slightly forward between hands rather than straight down to maintain neutral neck
✓Squeeze glutes and point toes to maintain full-body tension

Common Mistakes

  • •Arching the lower back excessively instead of maintaining hollow body position
  • •Flaring elbows out too wide, placing excessive stress on shoulder joints
  • •Not achieving full range of motion by stopping short of head touching ground
  • •Losing tension in the core and allowing hips to pike or sag
  • •Placing hands too close or too far from the wall, compromising leverage and balance

📈 When to Progress

Progress when you can perform 8-10 strict wall handstand push-ups with full range of motion, maintaining perfect form throughout, and can hold a freestanding handstand for at least 30 seconds consistently