What is Assisted Handstand Push Up?
An Assisted Handstand Push Up is a wall-supported handstand press where you lower your head to the floor and press back up. It primarily targets the shoulders, triceps, and core. This is a hard calisthenics movement requiring shoulder strength, strict alignment, and progressive practice for safe execution.
How to Do Assisted Handstand Push Up
- Hand placement: Place hands shoulder-width from the wall, fingers spread and wrists neutral. Check shoulder stability before initiating the kick-up.
- Wall kickoff: Kick or hop into a wall-supported handstand with heels touching the wall, keeping shoulders stacked over wrists to avoid back arching.
- Core bracing: Brace your core, posterior pelvic tilt, and squeeze legs tight to maintain a neutral spine and protect the lower back.
- Lower with control: Inhale and bend elbows to lower your head slowly toward the floor, stopping when the crown lightly touches, keeping control throughout.
- Press up: Exhale and press through the palms to straighten arms, driving shoulders up and fully extending elbows while retaining core tension.
- Recover safely: If balance fails, kick down or step out deliberately. Rest and reset before repeating to avoid shoulder or neck strain.
Muscle Groups
Triceps, Core, Shoulders
Description
Place your hands about shoulder width apart, several inches from a wall or other support. Kick up into a handstand position. Brace your core, PPT, and squeeze your legs.Inhale, and then bend your elbows to begin the movement.
Lower your head so it gently touches the floor, then exhale as you push yourself back to the start position.
Fully extend your arms at the top, maintaining neutral back and core engagement the whole time.
Movement Group
Push
Required Equipment
Wall
Progressions and Regressions
- Assisted Handstand Hold
- Assisted Handstand Push Up (current)
- Assisted Handstand Push Up Advanced
Frequently Asked Questions
What are the benefits of Assisted Handstand Push Ups?
Assisted Handstand Push Ups build shoulder and triceps strength, improve core stability, and develop balance and overhead pressing mechanics. They also strengthen scapular control and transfer to freestanding handstands and advanced pressing variations when performed with consistent progression.
What common mistakes should I avoid doing?
Common mistakes include insufficient core bracing, flared elbows, hyperextending the back, and rushing the descent. Fix these by tightening the midline, tucking elbows slightly, maintaining a posterior pelvic tilt, and using slow controlled reps to protect shoulders and neck.
How can I progress or what are easier alternatives?
Progress by mastering pike push-ups, deficit push-ups, and box-assisted handstand push-ups, then practice eccentric negatives and wall walks. Use bands or a spotter, increase range of motion and rep quality before attempting unassisted handstand push-ups.