Strength Training · Functional Fitness · Calisthenics · Gymnastics
Handstand Push-Up
The handstand push-up is an inverted bodyweight press, usually performed against a wall, that trains your shoulders and triceps while challenging whole-body control.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Place your hands slightly wider than shoulder-width, about 8–12 inches from a wall, with fingers pointing toward it.
- Kick up gently into a straight-arm handstand with your back toward the wall and your heels resting against it.
- Bend your elbows to lower your head slowly toward the mat, slightly closer to the wall than your hands.
- Stop at a depth you can control, before your head bears weight.
- Press through your hands to return to straight arms.
- After your final rep, lower one leg toward the floor to step down out of the handstand.
Form cues
- Keep your ribs stacked over your pelvis
- Spread pressure across your whole palm
- Exhale as you press
Common mistakes
- Elbows flaring sidewaysAim your elbows roughly 30–45 degrees from your torso during the descent.
- Kicking through the pressKeep your legs still so each repetition comes from a controlled upper-body press.
- Sinking between your shouldersAt the top, push tall through your shoulders rather than letting your torso settle toward the floor.
Safety
A failed press can drop your bodyweight onto your head or neck, causing serious injury. Losing balance during entry or exit can also lead to a fall or strain your wrists and shoulders.
- Use a clear wall and a firm, nonslip landing mat that does not let your hands sink deeply.
- Practice a controlled wall handstand and step-down exit before attempting repetitions.
- Have an experienced spotter assist while you learn the entry and descent.
- End the set before fatigue makes your lowering speed or balance unpredictable.
Choose a pike variation if you cannot hold a stable wall handstand; get medical advice first if you have neck, shoulder, or wrist symptoms or have been told to avoid inversions.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
Sets and reps
- Sets
- 3
- Target
- 3–6 reps
- Rest
- 2 min
Use a reduced range or an easier variation if you cannot complete the target with strict control.