Handstand Push-Up

Muscles worked

• Front deltsFront of the shouldersPrimary
• TricepsBack of the upper armSecondary
• Side deltsSide of the shouldersSecondary
• TrapsTop of the shoulders and neckSecondary

How to do it

1. Find your position. Give yourself space and a surface that does not slip.
2. Kick up to a handstand against a wall, hands a little wider than the shoulders, fingers spread.
3. Lower the head under control to the floor or a pad, elbows angled slightly forward, not flared straight out.
4. Press back up to straight arms, body tight and heels on the wall.
5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

• Elbows flaring straight out. Keep them angled slightly forward.
• Arching the back. Squeeze the glutes and abs so the body stays in one line.
• Dropping onto the head. Lower slowly onto a pad, and start with a partial range.

Alternatives that train the same movement

• Arnold PressDumbbell + Bench
• Behind-the-Neck PressBarbell
• Machine Shoulder PressMachine
• Overhead PressBarbell
• Seated Barbell Shoulder PressBarbell + Bench
• Seated Dumbbell Shoulder PressDumbbell + Bench