Handstand Push-Up

Muscles worked

Setup

1. Place your hands shoulder-width apart on the floor, approximately 6-10 inches away from a wall.
2. Kick up into a handstand with your heels resting lightly against the wall for balance.
3. Establish a rigid 'hollow body' position by squeezing your glutes, bracing your core, and pointing your toes toward the ceiling.

How to do it

1. Inhale and lower your body by bending the elbows, allowing your head to move slightly forward of your hands to create a tripod shape.
2. Continue descending under control until the top of your head lightly touches the floor.
3. Exhale and press powerfully through your palms to return to the starting position, fully locking out your elbows at the top.
4. Maintain a controlled 3-second descent (eccentric) to maximize muscle tension and safety.

Form checklist

• Keep elbows tucked at a 45-degree angle; do not let them flare out to the sides.
• Maintain a 'tripod' alignment at the bottom, with your head in front of your fingertips.
• Avoid excessive arching in the lower back by keeping the ribs tucked and glutes engaged.
• Ensure full elbow lockout at the top of every repetition.

Pro tips

• Think about 'pushing the floor away' rather than just moving your body to increase neural drive.
• Active shoulders: at the top of the movement, shrug your shoulders toward your ears to ensure maximum stability and trapezius engagement.

Make it harder

• Deficit Handstand Push-Ups: Use parallettes or sturdy blocks to increase the range of motion below the level of your hands.
• Freestanding Handstand Push-Ups: Perform the movement without the wall to drastically increase the demand on balance and stabilizer muscles.

Frequently asked

What muscles does the handstand push-up work?

The handstand push-up primarily targets the deltoids, and also works the abs, lats, pectorals, serratus anterior, trapezius, and triceps as secondary muscles.

What equipment do you need for the handstand push-up?

The handstand push-up requires no equipment — just your body weight.

Is the handstand push-up good for beginners?

The handstand push-up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques
• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps