Handstand Close Pushups
Handstand Close Pushups is an advanced bodyweight strength exercise targeting the deltoids and triceps. The close hand position in the inverted pressing position increases tricep activation and demands greater shoulder stability than standard handstand push-ups.
How to do it
- Kick up into a handstand against a wall with your hands positioned closer than shoulder-width apart.
- Engage your core and squeeze your glutes to maintain a rigid body position.
- Bend your elbows to lower the top of your head toward the floor.
- Press through your palms to return to the full handstand position.
- Repeat for the desired number of repetitions.
Form cues
- Place hands closer than shoulder-width apart against the wall.
- Engage your core and squeeze your glutes tightly.
- Bend your elbows to lower your head safely toward the floor.
- Press firmly through your palms to return to the top.
Breathing: Inhale as you slowly lower your head toward the floor, and exhale forcefully as you press back up to the starting position.
Common mistakes
- Arching the lower back, which puts unnecessary stress on the spine and causes loss of balance.
- Flaring the elbows outward, which reduces tricep engagement and strains the shoulder joints.
- Rushing the descent, which can lead to a loss of control in the inverted position.
Muscles worked
Primary: delts. Secondary: triceps, traps.
Suggested sets & reps
Get fitter
3 sets x 5-8 reps, rest 90 s
Lose weight
3 sets x 3-5 reps, rest 90 s
Build muscle
4 sets x 4-8 reps, rest 120 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you have wrist, elbow, or shoulder discomfort, ease off and choose a gentler pressing variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can beginners try Handstand Close Pushups?
No, this is an advanced movement requiring significant upper body strength, balance, and shoulder stability. Beginners should start with standard push-ups or pike push-ups.
How can I protect my wrists during this exercise?
Ensure your wrists are warmed up thoroughly, distribute your weight evenly across your palms, and consider using parallettes or push-up bars if wrist flexibility is limited.
Why is a close hand position harder?
Placing your hands closer together shifts more of the load onto your triceps and demands much greater stabilizing strength from your shoulders.