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Last updated March 5, 2026
ShouldersTriceps
Handstand Push Up
Kick up into a handstand against a wall and lower yourself by bending your arms. Press back up to full lockout for a bodyweight overhead press.
Quick facts
- Level
- Advanced
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- High
- Hypertrophy
- High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
Front ShouldersSide ShouldersTriceps
Secondary
Upper TrapsUpper ChestAbsRibs / Serratus
Equipment & setup
What you need and how to position yourself before starting.
Equipment
Body Weight
Movement pattern
Bilateral
Posture
Upright
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Face away from a wall and place your hands slightly wider than shoulder-width on the floor.
- Kick up into a handstand with your heels resting against the wall.
- Lock out your arms and establish a stable inverted position.
- Step 2Execution
- Slowly bend your elbows and lower your body toward the floor.
- Keep your elbows tracking at roughly 45 degrees from your body.
- Lower until the top of your head gently touches the floor.
- Press back up powerfully to full arm extension.
- Step 3Tips
- Use an abmat or pad under your head for comfort.
- Start with partial range of motion if full depth is too challenging.
- Pike push-ups are an excellent regression to build up to this movement.
Alternatives & variations
Explore similar movements targeting the same muscles.
