Handstand Push-Up

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Place your hands shoulder-width apart a few inches from the wall and kick up into a stable handstand.
• Keep your body in a tight hollow position by squeezing your glutes, legs, and core.
• Lower yourself under control by bending your elbows and moving your head slightly forward to form a tripod shape with your hands.
• Press vertically through your palms to return to the starting locked-out position with your head between your shoulders.

Common mistakes

• Flaring the elbows outward instead of keeping them tucked at a forty-five degree angle.
• Arching the lower back excessively instead of maintaining a hollow body position.
• Descending too fast and bouncing the head off the floor instead of controlling the eccentric phase.

Frequently asked questions

How can I scale the handstand push-up if I cannot do it against a wall yet?

You can perform pike push-ups with your feet on an elevated box or on the floor to reduce the load on your shoulders.

What surface is best for protecting the head during this exercise?

Using an exercise mat or a dedicated ab-mat between your hands helps cushion the head at the bottom of the movement.

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