What is Handstand Push up?

The Handstand Push up is an inverted pushing exercise where you press your body up from a handstand. It primarily targets the shoulders and triceps, is high-difficulty, and requires balance, shoulder strength, and progressive training.

How to Do Handstand Push up

  1. Set up parallettes: Place parallettes shoulder-width, stable on flat surface; grip firmly, wrists neutral. Warm up shoulders, triceps and core before attempting handstand pushes.
  2. Find handstand support: Kick up into a handstand against a wall or have a spotter; maintain a straight body line and tight core for balance before initiating shoulder work.
  3. Engage shoulders: Protract and depress scapulae, lock elbows slightly, and push through palms to stabilize shoulders; keep head neutral to protect cervical spine.
  4. Lower with control: Bend elbows to slowly lower your head between hands until forearms are vertical or head lightly touches, keeping tension to avoid collapsing.
  5. Press back up: Drive through palms and triceps to press back to full arm extension, exhaling on the exertion and maintaining body alignment.
  6. Dismount safely: If balance fails, tuck and roll or step down from parallettes; practice controlled exits and reduce height if experiencing pain or instability.

Muscle Groups

Triceps, Shoulders

Description

Description coming

Movement Group

Push

Required Equipment

Parallettes

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Handstand Push ups?

Handstand Push ups build overhead pressing strength by targeting shoulders and triceps while improving balance, core stability, and shoulder joint control. They enhance scapular stability and vertical pressing ability when practiced with correct technique.

What are common mistakes when doing Handstand Push ups?

Common mistakes include collapsing at the shoulders, flaring elbows, tucking the chin or loading the neck, and rushing the descent. Fixes include strengthening scapular control, using wall support, slowing negatives, and improving shoulder mobility.

How can I progress to Handstand Push ups or regress if needed?

Progress with wall-supported holds, negative handstand push ups, elevated pike push ups, and parallettes to increase range. Regress with pike push ups, incline push ups, or assisted wall holds. Increase load gradually and track strength improvements.