Handstand Push-Up
A vertical push-up performed in a handstand against a wall, lowering the head toward the floor and pressing back up. An advanced calisthenics test of shoulder and triceps strength.
Primary muscles
- Front Delts
- Side Delts
- Triceps
Secondary muscles
- Traps (Trapezius)
- Serratus Anterior
- Abs (Rectus Abdominis)
- Sets
- 3–5
- Reps
- 3–8
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Kick up into a handstand facing away from a wall, hands shoulder-width apart and about a hand's length from the wall, heels resting on it.
Brace the core and keep the legs together.
Bend the elbows and lower until the head lightly touches the floor or a mat.
Keep the head and hands forming a tripod.
Press back up to straight arms.
Breathing: Inhale as you lower, exhale as you press up.
Coaching tips
Tripod head and hands
Elbows angled slightly forward
Push the floor away
Common mistakes
Dropping onto the head
Elbows flaring straight out
Heavy back arch
Safety notes
Use a folded mat under the head and build up via pike push-ups; stop if you feel neck strain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.