Handstand Push-Ups

The Handstand Push-Ups targets the Shoulders and suits expert-level lifters. With 5 distinct steps, proper form is straightforward to learn and execute.

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Handstand Push-Ups - starting position

Starting position

Handstand Push-Ups - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Triceps

The shoulders handles the primary load during this movement. The triceps assist as stabilizers throughout the range of motion.

How to Handstand Push-Ups

  1. 1

    With your back to the wall bend at the waist and place both hands on the floor at shoulder width.

  2. 2

    Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.

  3. 3

    Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.

  4. 4

    Push yourself back up slowly as you exhale until your elbows are nearly locked.

  5. 5

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

beginner shoulders
Alternating Deltoid Raise - starting position

Alternating Deltoid Raise

beginner shoulders
Alternating Kettlebell Press - starting position

Alternating Kettlebell Press

intermediate shoulders
Anti-Gravity Press - starting position

Anti-Gravity Press

beginner shoulders
Arm Circles - starting position

Arm Circles

beginner shoulders
Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

intermediate shoulders

Frequently Asked Questions

What muscles does the Handstand Push-Ups work?

The Handstand Push-Ups primarily works the Shoulders. Secondary muscles include the Triceps, which assist during the movement.

Is the Handstand Push-Ups good for beginners?

The Handstand Push-Ups is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.

What equipment do I need for the Handstand Push-Ups?

You need no equipment — just your bodyweight to perform the Handstand Push-Ups. This makes it ideal for home workouts.

Track Your Progress

RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.

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