Handstand Push-up
The handstand push-up is an advanced bodyweight shoulder exercise targeting the deltoids through an inverted pressing movement. It requires significant upper body strength and balance, making it one of the most demanding overhead pressing exercises.
How to do it
- Kick up into a handstand against a wall with your hands shoulder-width apart.
- Engage your core and keep your body in a straight line.
- Slowly lower your head toward the floor by bending your elbows.
- Pause when your head lightly touches the floor.
- Press back up to the starting handstand position.
- Repeat for the desired number of repetitions.
Form cues
- Kick up firmly against the wall.
- Keep your core tightly braced.
- Lower your head slowly under control.
- Press straight up through your palms.
Breathing: Inhale as you lower your head toward the floor, and exhale forcefully as you press back up to the top.
Common mistakes
- Arching the lower back excessively, which places unnecessary strain on the spine.
- Bending the elbows outward too wide, reducing your pushing leverage and stressing the shoulder joints.
- Rushing the descent, which can cause you to lose balance and control.
Muscles worked
Primary: delts. Secondary: triceps, traps, abs.
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 harder
Take care if…
- If you feel sharp shoulder or wrist pain, ease off and choose a gentler option.
- If you have high blood pressure, be cautious with inverted movements that place your head below your heart.
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 push-ups?
No, this is an advanced movement that requires significant baseline shoulder strength and balance. Beginners should start with pike push-ups.
What if I cannot hold a handstand against the wall?
Build your shoulder strength and wall balance first with pike push-ups and wall support holds before attempting the full press.
Where should I feel this exercise working?
You should feel it primarily in your shoulders and triceps, with your core working hard to keep your body stable.