Handstand Push-Up

The Handstand Push-Up is an advanced bodyweight exercise that targets the shoulders, triceps, and upper chest. It is a variation of the traditional push-up performed while in a handstand position, making it a challenging movement that requires significant upper body strength, balance, and core stability.

This exercise is commonly used in calisthenics, gymnastics, and functional fitness training, serving as an excellent progression toward building strength for more advanced movements like the freestanding handstand and one-arm push-ups.

How to Perform the Handstand Push-Up

1. Starting Position:

• Begin by performing a handstand against a wall for support, with your hands shoulder-width apart on the floor.
• Your body should be in a straight line, with your feet pressed against the wall for stability.
• Engage your core, squeeze your glutes, and keep your shoulders over your wrists.
• Elbows slightly bent, and your head tucked to protect your neck during the movement.

2. Lowering the Body:

• Slowly bend your elbows to lower your body toward the ground.
• Keep your elbows at a 45-degree angle from your torso (don’t let them flare out too wide).
• Control your descent, lowering until the top of your head gently touches the floor.
• Inhale as you lower your body.

3. Bottom Position:

• At the bottom, your head should be close to the ground, and your elbows should be fully bent but without any hyperextension.
• Pause briefly in this position to maximize muscle engagement.

4. Pressing Up:

• Push through your palms, straightening your elbows to return to the starting position.
• Exhale as you press up.
• Control the movement on the way up, avoiding any jerking or momentum.

5. Repetitions and Sets:

• Beginners: 3-5 reps, 2-3 sets
• Intermediate: 6-8 reps, 3-4 sets
• Advanced: 8-12+ reps, 4+ sets or progress to freestanding handstand push-ups.

Variations and Progressions

1. Wall-Assisted Handstand Push-Up (Beginner)

• Perform the handstand push-up with your feet against a wall for support. This helps with balance and stability while you develop the necessary strength.

2. Pike Push-Up (Intermediate)

• Perform a push-up with your feet on the floor and your hips raised toward the ceiling in a pike position. This mimics the movement of a handstand push-up but is less challenging.

3. Partial Range Handstand Push-Up (Intermediate)

• Perform the handstand push-up but limit your range of motion by not lowering your head all the way to the floor. This helps build strength progressively.

4. Freestanding Handstand Push-Up (Advanced)

• Perform the handstand push-up without using a wall for support. This requires greater balance and core engagement in addition to upper body strength.

5. Kipping Handstand Push-Up (Elite)

• Use momentum from your legs and hips to help propel your body upward into the push-up. This variation is used in CrossFit and other explosive training routines.

Tips for Maximum Effectiveness

✅ Engage Your Core: Keep your core tight to maintain proper body alignment throughout the movement. This will help stabilize your body and prevent any swaying or arching.

✅ Control the Descent: Lower yourself slowly to maximize time under tension and activate the shoulders and triceps more effectively.

✅ Elbows at 45 Degrees: Don’t let your elbows flare out too much. Aim for a 45-degree angle from your torso to protect your shoulder joints.

✅ Press Through the Palms: Focus on pressing through your palms and squeezing your shoulder blades together for better muscle activation.

✅ Breathe Properly: Inhale as you lower your body, and exhale as you push back up.

Common Mistakes to Avoid

❌ Letting Elbows Flare Out: If your elbows flare out too wide, it can put unnecessary strain on your shoulder joints. Keep them at a 45-degree angle to your torso.

❌ Not Engaging the Core: Failing to engage your core can lead to a sagging lower back and poor alignment. Tighten your core throughout the movement.

❌ Rushing the Movement: Handstand push-ups require control, so don’t rush. Focus on slow and controlled movements to fully engage the muscles and avoid injury.

❌ Not Maintaining Proper Posture: Ensure your head is tucked and your body is aligned in a straight line. Avoid excessive arching or rounding in the back.

❌ Lack of Warm-Up: Handstand push-ups are intense. Always perform a proper warm-up to activate the shoulders, wrists, and core before attempting this exercise.