Smart Workout Diary

Handstand Push-Up

The handstand push-up is an advanced bodyweight pressing exercise performed while inverted. It primarily trains the shoulders and triceps, with the chest and core helping to stabilize the body, and supports upper-body pressing strength, balance, and body control.

Demonstration

Handstand Push-Up — demonstration 1
Handstand Push-Up — demonstration 2

Instructions

  1. Warm up your wrists, shoulders, and upper back, and use a clear, level training area with enough space around you.
  2. Kick or press into a controlled handstand with your hands about shoulder width apart, fingers spread, arms straight, and shoulders actively elevated.
  3. Create a long, tight line by bracing your abdomen, squeezing your glutes, and pointing your toes; keep your gaze between your hands.
  4. Lower slowly by bending the elbows, keeping them angled slightly forward rather than flaring widely, until the top of your head lightly approaches the floor.
  5. Press through your palms to straighten the elbows and return to a stable handstand. Stop the set if you lose balance or cannot control the descent.
Muscle Group
Shoulders
Other Muscle Groups
Triceps
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Expert

Technique tips

  1. Build prerequisites first: develop a stable handstand and comfortable overhead pressing strength before performing full repetitions.
  2. Use your fingertips and palm pressure to make small balance corrections instead of bending at the hips.
  3. Control every repetition; avoid dropping onto the head, rushing the bottom position, or continuing through wrist, shoulder, or neck pain.
Exercise library