shoulders advancedAI Tracked

Handstand Push-Up

Push-up performed in a handstand against a wall. The ultimate bodyweight shoulder pressing exercise. Builds shoulder pressing strength equivalent to a heavy overhead press. Develops incredible core stability and body awareness. Zero equipment required — just a wall.

How to Do Handstand Push-Up: Step by Step

  1. Kick up to handstand against wall
  2. Lower head toward floor with control
  3. Press back up to full arm extension
  4. Keep core tight and body straight

Common Mistakes to Avoid

  • Flaring elbows wide — keep them at 45 degrees
  • Not going deep enough — head should nearly touch floor
  • Arching the back excessively

Handstand Push-Up Tips

  • Start with pike push-ups (feet elevated on a bench) to build strength
  • Place a pad under your head for safety
  • Wall-assisted is the standard — freestanding handstand push-ups are a separate skill
  • Negative-only reps (slow lowering) build strength if you can't press up yet

Muscles Worked

shoulderstricepscore
Equipment No equipment needed
Tracking Count reps

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