Handstand Push-Ups

How to do the Handstand Push-Ups

1. With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
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. 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. Push yourself back up slowly as you exhale until your elbows are nearly locked.
5. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	triceps
Equipment	no equipment
Difficulty	expert
Type	compound

Train the same muscles a different way

6 alternatives for the same shoulders, with and without kit.

Shoulder Press - With Bands Resistance Bands Arnold Dumbbell Press Dumbbell Dumbbell One-Arm Shoulder Press Dumbbell Dumbbell Shoulder Press Dumbbell Seated Dumbbell Press Dumbbell See-Saw Press (Alternating Side Press) Dumbbell

Easier than the Handstand Push-Ups

Same movement pattern, lower entry difficulty — work up from here.

Alternating Cable Shoulder Press beginner · Cable Machine Anti-Gravity Press beginner · Barbell Bradford/Rocky Presses beginner · Barbell

Superset the Handstand Push-Ups with

Opposing lats and middle back work — alternate sets without extra rest.

Chin-Up lats Inverted Row middle back Pullups lats V-Bar Pullup lats

Common questions

What muscles does the Handstand Push-Ups work?

The Handstand Push-Ups primarily works the shoulders, with the triceps as secondary movers. Alternating Cable Shoulder Press, Alternating Kettlebell Press, and Anti-Gravity Press train the same muscle, across 9 equipment types.

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

None — the Handstand Push-Ups is bodyweight, so it works at home, in a hotel room or outdoors. Alternating Cable Shoulder Press and Alternating Kettlebell Press also need nothing.

Is the Handstand Push-Ups suitable for beginners?

It is rated expert. Start with Alternating Cable Shoulder Press, Anti-Gravity Press, and Bradford/Rocky Presses and work up.

Where should the Handstand Push-Ups go in a workout?

Early — the Handstand Push-Ups is compound, working 2 muscle groups, so run it first or second while you are fresh, then superset Chin-Up and Inverted Row later.

Similar exercises

Alternating Cable Shoulder Press Cable Machine Alternating Kettlebell Press Kettlebell Anti-Gravity Press Barbell Arnold Dumbbell Press Dumbbell Barbell Shoulder Press Barbell Bradford/Rocky Presses Barbell