Handstand Push-up
Vertical pressing exercise in handstand targeting deltoids, triceps and trapezius.
Updated
Introduction
The handstand push-up (HSPU) is the ultimate vertical pressing bodyweight exercise. Performed in a handstand against a wall or freestanding, it effectively replaces dumbbell military press. This exercise develops powerful deltoids and triceps while demanding excellent balance and core control.
Anatomy and Muscles Worked
- Primary muscles: deltoids (anterior, medial), triceps
- Secondary muscles: upper trapezius, upper pectorals
- Stabilizers: core, wrists, forearms
Step-by-Step Instructions
- Get into a handstand against a wall (back or face to wall).
- Arms straight, body aligned, shoulders open.
- Slowly lower your head toward the floor controlling the descent.
- Lightly touch the floor with the top of your head.
- Push powerfully to return up while exhaling.
Recommended Sets and Reps
- Progressions: pike push-ups → elevated pike → wall HSPU → freestanding HSPU
- Intermediate: 3 sets of 3 to 5 (wall)
- Advanced: 3 sets of 5 to 8 (wall or freestanding)
Common Mistakes
- Excessive arching: keep body engaged and aligned.
- Uncontrolled descent: each phase must be mastered.
- Flared elbows: keep elbows pointing forward.
Safety
Fall risk exists. Learn to bail with a forward roll. Wrists and shoulders are heavily engaged. Parallettes allow a more neutral wrist position.
Variations
- Wall HSPU (standard)
- Freestanding HSPU (no wall)
- Deficit HSPU (hands on blocks, more range)
Target Audience
Intermediate to advanced practitioners who master handstands and pike push-ups.