The handstand pushup is a challenging bodyweight exercise that targets the tricep, shoulders, chest, and core. It requires significant upper body strength, balance, and coordination, as well as experience with inversion movements.
Also Works
ShouldersChestCore
How to Perform
1
Find a wall and face away from it, standing a few feet away.
2
Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
3
Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
4
Push through your hands and extend your arms to return to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Place your hands slightly wider than shoulder-width and spread your fingers for a stable base against the wall.
•Look at the ground between your hands (not at the wall) to keep your neck in a neutral position throughout the press.
•Lower yourself until the top of your head just touches the ground, then press back up forcefully through your palms.
Common Mistakes
•Flaring elbows out at 90 degrees like a bench press, which strains the shoulders. Keep elbows at about 45 degrees.
•Losing core tension and letting the lower back arch excessively, which destabilizes the Handstand position.
•Kicking up too aggressively into the wall, risking wrist injury or falling over.