Also known as: hspu, handstand press, wall handstand press, parallette hspu, inverted shoulder press

What is Handstand Push up?

Handstand Push up is a hard calisthenics overhead pressing exercise performed inverted to build shoulder and triceps strength. It targets deltoids and triceps, demands core stability, and suits advanced trainees progressing from wall-supported variations.

How to Do Handstand Push up

  1. Set up parallettes: Place parallettes shoulder-width apart on a flat surface, grip firmly, and stand close to a wall for safety. Warm up shoulders first.
  2. Hands and core: Kick up into a wall-supported handstand, keep hands over shoulders, lock elbows slightly, and maintain a hollow core to protect the lumbar spine.
  3. Find tight alignment: Ensure straight wrist-shoulder-hip alignment, squeeze glutes, and press through palms so the body is rigid before beginning the descent.
  4. Controlled descent: Lower your head toward the parallettes with slow, controlled motion, keeping elbows close to the body and breath steady to avoid spinal flexion.
  5. Press and exit: Drive through palms and triceps to press back to full lockout; if stuck, bail to the wall or perform a controlled roll out.

Muscle Groups

Triceps, Shoulders

Description

Description coming
Movement Group: Push
Equipment: Parallettes

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of handstand push ups?

Handstand push ups build overhead pressing strength in the shoulders and triceps, improve scapular control, core stability, and balance. They translate to stronger vertical pressing and greater shoulder resilience when progressed safely.

What common mistakes should I avoid with handstand push ups?

Common errors include flaring elbows, excessive lumbar arching, rushing the descent, poor wrist mobility, and lacking scapular control. Correct these with strict form, slower reps, and targeted mobility work.

How can I progress to a full handstand push up or find alternatives?

Progress with pike push ups, elevated pike, wall-supported handstands, negative handstand lowers, and band-assisted presses. Alternatives include strict overhead press and parallettes dips to build triceps and shoulder strength.