Handstand Push Up
Handstand Push Up is an advanced bodyweight strength exercise targeting the deltoids. Performed in an inverted position against a wall, this movement builds elite shoulder pressing strength, stability, and body control.
How to do it
- Kick up into a handstand against a wall with your hands shoulder-width apart and arms fully extended.
- Slowly bend your elbows to lower the top of your head toward the floor.
- Stop when your head lightly touches the ground.
- Press through your palms to push back up to the full handstand position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your core and glutes tight to maintain a straight line.
- Spread your fingers wide for a stable base of support.
- Lower your head slowly with control rather than dropping fast.
- Press through your palms and lock your elbows at 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 shifts the load away from the shoulders and compromises stability.
- Allowing the elbows to flare too far out to the sides, putting unnecessary stress on the shoulder joints.
- Dropping the head down too quickly without control, which increases the risk of loss of balance.
Muscles worked
Primary: delts. Secondary: triceps, traps, waist.
Suggested sets & reps
Get fitter
3 sets x 4-6 reps, rest 90 s
Lose weight
3 sets x 3-5 reps, rest 90 s
Build muscle
3-4 sets x 5-8 reps, rest 120 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have wrist, shoulder, or neck discomfort, ease off or choose a gentler pressing option.
- If you feel dizzy while upside down, come down immediately and rest.
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 I do handstand push-ups if I am a beginner?
This is an advanced movement. Beginners should start with pike push-ups or wall holds to build the necessary shoulder strength and balance first.
How do I protect my wrists during handstand push-ups?
Warm up your wrists thoroughly before starting, and press evenly through your entire palm and fingers rather than dumping all your weight into the heels of your hands.
Where should I feel this exercise?
You should feel it primarily in your shoulders and triceps, with your core working hard to keep you inverted and stable.