Handstand Push-Up
The Handstand Push-Up is an advanced bodyweight exercise that targets the shoulders, arms, and core. Performing this exercise requires both strength and balance, making it a favorite among gymnasts, calisthenics practitioners, and advanced fitness enthusiasts. The handstand push-up combines upper body pressing strength with stability, as you push your body upward while inverted.
This exercise is ideal for anyone looking to improve shoulder strength, build upper body endurance, and develop balance and control. If you’re ready to take your bodyweight training to the next level, the handstand push-up is a must-have in your routine.
Targeted Muscle Groups
Primary Muscles:
- Deltoids (Shoulders): The deltoids are the primary muscles worked during handstand push-ups. The shoulders bear most of the load during the pressing motion, contributing to strength and hypertrophy in the upper body.
Secondary Muscles:
- Triceps: The triceps assist in elbow extension, providing additional power during the upward phase of the push-up.
- Pectorals (Chest): The chest muscles provide support and stability as you push your body upward.
- Core (Abdominals and Lower Back): The core muscles help stabilize the body in the inverted position, keeping you balanced and aligned.
- Upper Back (Trapezius): The upper back helps maintain posture and balance throughout the movement.
Equipment Needed
- Wall (Optional): A wall is useful for beginners to support the inverted position and help with balance.
- Mat (Optional): A soft mat can be placed under your head to cushion any impact during the exercise.
How to Do the Handstand Push-Up: Step-by-Step Guide
Step 1: Setup
- Against the Wall (Beginner): Begin by facing away from the wall, about a foot’s distance from it. Kick up into a handstand position with your heels resting lightly on the wall for support.
- Freestanding (Advanced): Start in a handstand position without any wall support, using core engagement to maintain balance.
Muscles used in the military press.
Illustration credit © Aliaksandr Makatserchyk
Step 2: Starting Position
- Position your hands shoulder-width apart on the ground. Your body should be in a straight line from head to toe, with your arms fully extended.
- Engage your core to stabilize your body and prevent swaying.
Step 3: Execution
- Concentric Phase (Lowering): Slowly lower your body by bending your elbows, bringing your head towards the ground in a controlled motion. Keep your elbows pointed slightly outward, but avoid excessive flare.
- End Position: Lower until the top of your head lightly touches the ground or mat. Your arms should form about a 90-degree angle at the elbow.
- Eccentric Phase (Lifting): Push yourself back up by extending your arms, pressing your body back into the starting position with straight arms.
Step 4: Repeat
- Perform the desired number of repetitions. Maintain control and focus on engaging the shoulders and triceps with each push-up.
Recommended Reps and Sets
- Beginners: 2-3 sets of 3-5 reps (with wall support)
- Intermediate: 3-4 sets of 5-8 reps (with wall support or partial freestanding attempts)
- Advanced: 4 sets of 8-12 reps (freestanding)
Pro Tips for Success
- Master the Basics First: Before attempting handstand push-ups, ensure that you can hold a solid handstand against the wall for at least 30 seconds. This will help you build the balance and shoulder strength necessary for the full movement.
- Use Progressions: Beginners should start with pike push-ups (body in an inverted “V” shape) or wall-supported handstand push-ups. Progress to freestanding handstand push-ups over time.
- Focus on Control: The key to handstand push-ups is control, both in lowering and pressing. Avoid jerky movements or rushing through reps. Controlled movement leads to better strength gains and prevents injury.
- Engage Your Core: Keep your core tight throughout the movement to maintain a straight line from your head to your heels. This will also help with balance, especially in freestanding variations.
- Build Shoulder Strength: If handstand push-ups are too advanced, strengthen your shoulders with exercises like the military press, pike push-ups, and dumbbell shoulder press.
Common Mistakes to Avoid
- Elbow Flaring: One common mistake is allowing the elbows to flare too far out during the descent. This can place undue strain on the shoulders and reduce the efficiency of the movement. Keep your elbows at a slight angle, but not fully out to the sides.
- Arching the Back: Losing core engagement and allowing the lower back to arch reduces stability and can lead to back discomfort. Always keep your core tight and focus on maintaining a straight body position.
- Relying Too Much on the Wall: While the wall can assist with balance, relying too heavily on it takes away from the effectiveness of the exercise. Aim to use the wall lightly for balance, not as a crutch.
- Inconsistent Reps: Don’t rush through your reps. Focusing on slow, controlled movements will lead to better muscle engagement and reduce the risk of injury.
The Handstand Push-Up is a challenging and rewarding exercise that builds tremendous strength in the shoulders, triceps, and core. Whether you’re an experienced lifter looking to add variety to your routine or a calisthenics enthusiast striving to improve your skills, this exercise offers significant benefits.
By mastering progressions, maintaining proper form, and focusing on control, you can safely incorporate handstand push-ups into your workout routine. Over time, you’ll develop stronger shoulders, better balance, and enhanced upper body endurance, all while mastering an impressive and effective bodyweight movement.
