Shoulders exercise
Handstand Push Up
Bodyweight push for chest, triceps and torso control.
- Primary muscleShoulders
- Also worksTriceps
- EquipmentBodyweight
- TypeCompound
- MovementVertical push
- LevelAdvanced
- Shoulders
- Triceps
- Bodyweight
How to do the Handstand Push Up
4 steps, in the order you do them.
- Place your hands shoulder-width apart near a wall and walk your feet up until you're upside down.
- Bend your elbows and lower your head toward the floor in a controlled way.
- Push until your arms are extended without losing tension in your abs.
- Come down from the wall with control when you finish the set.
Muscles worked
Common Handstand Push Up mistakes
What goes wrong most often when you do the Handstand Push Up, and how to fix it.
The head hits the floor suddenly on the way down.
Put a mat under your head and lower slowly, stopping an inch or two above it.
The elbows flare out to the sides and the head drops between the hands.
Keep your elbows at about 45 degrees and place your head in front of your hands, forming a triangle.
The back arches against the wall and the hips peel away.
Squeeze your glutes and abs and keep your heels on the wall with a straight body.
Alternatives to the Handstand Push Up
They work the shoulders with other equipment, including options for training at home.
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Frequently asked questions
What muscles does the Handstand Push Up work?
The Handstand Push Up works mainly the shoulders. It also works the triceps.