Handstand Push-up
The handstand push-up is an advanced bodyweight exercise that targets the muscles of the shoulders, triceps, and upper back, while also engaging the core and stabilizing muscles.
Movement
The handstand push-up begins in a handstand position against a wall or freestanding, with hands placed shoulder-width apart and arms fully extended. The athlete lowers the body by bending the elbows until the head nearly touches the ground, then presses back up to the starting position, fully extending the arms.
Purpose
The handstand push-up is used to develop strength and stability in the shoulders, triceps, and upper back, as well as improve balance and body control.
Benefits
- Targets the muscles of the shoulders, triceps, and upper back
- Develops upper body strength and stability
- Improves balance and body control
Common Usage
Handstand push-ups are commonly used in gymnastics, bodyweight training, and functional fitness workouts to build strength and muscle mass in the upper body.
Muscle Groups Worked
Primary Muscle Groups
- Shoulders
- Triceps
- Upper Back
Secondary Muscle Groups
- Core
- Stabilizing Muscles
The handstand push-up primarily targets the muscles of the shoulders, triceps, and upper back, with secondary involvement of the core and stabilizing muscles for balance and stability.
How To Do A Handstand Push-up
Master the handstand push-up with this step-by-step guide, focusing on proper form, balance, and muscle engagement.
Starting Position
Begin in a handstand position against a wall or freestanding, with hands placed shoulder-width apart, arms fully extended, and body forming a straight line from wrists to heels. Engage the core and glutes to maintain stability.Lowering Phase
Lower the body by bending the elbows until the head nearly touches the ground, maintaining a straight body line and keeping the elbows close to the body.Pressing Movement
Press the body back up to the starting position by fully extending the arms, keeping the core engaged and maintaining a straight body line throughout the movement.
Tips
- Practice against a wall or with a spotter to improve balance and build confidence in the handstand position.
- Focus on keeping the elbows close to the body and pointing slightly back to maximize shoulder and triceps engagement.
- Use a controlled descent and explosive ascent to maximize muscle activation and strength gains.
Common Mistakes
- Allowing the lower back to arch or the hips to sag during the handstand push-up, which can compromise form and reduce shoulder and triceps engagement. Focus on maintaining a straight body line from wrists to heels throughout the movement.
- Flaring the elbows out to the sides or allowing them to point forward, which can place undue stress on the shoulder joints and increase the risk of injury. Keep the elbows close to the body and pointed slightly back to protect the shoulders.
- Neglecting to engage the core and stabilizing muscles throughout the handstand push-up, which can lead to loss of balance and decreased strength. Focus on bracing the core and maintaining tension throughout the entire body.
ScalingOptions
- Start with pike push-ups or elevated pike push-ups to build strength and familiarity with the movement pattern before attempting handstand push-ups.
- Practice handstand holds against a wall or with a spotter to improve balance and body control before progressing to handstand push-ups.
- Experiment with hand placement (e.g., wider or narrower hand position) and range of motion to adjust the difficulty of the handstand push-up and tailor it to your skill level.
Safety Tips
- Perform a thorough warm-up to prepare the muscles and joints for the demands of the handstand push-up.
- Practice in a clear, open space with adequate padding or a soft surface to minimize the risk of injury in case of a fall.
- Listen to your body and avoid pushing through pain or discomfort, especially in the shoulders, wrists, or elbows. Stop immediately if you experience any sharp or shooting pain.
- Work with a qualified coach or experienced trainer to receive personalized feedback and guidance on form, technique, and progression for handstand push-ups.
Upper Body Strength Challenge
Test your upper body strength with this challenge featuring handstand push-ups.
Equipment you will need
- None
- Wall
Steps
- Perform 5 sets of as many reps as possible (AMRAP) of handstand push-ups, focusing on maintaining proper form and technique throughout.
- Rest 2-3 minutes between sets to allow for adequate recovery and maximize performance.
- Record the total number of reps completed in each set and strive to improve with each subsequent workout.