Handstand Push-Ups
A expert strength exercise for the shoulders, done with just your bodyweight.
- Main muscles
- Shoulders
- Also works
- Triceps
- Equipment
- Bodyweight
- Level
- Expert
- Type
- Compound
- Movement
- Push
How to do the Handstand Push-Ups
- With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
- 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.
- 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.
- Push yourself back up slowly as you exhale until your elbows are nearly locked.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Handstand Push-Ups
Double Kettlebell SnatchKettlebell · Expert
One-Arm Kettlebell SnatchKettlebell · Expert
One-Arm Kettlebell Split SnatchKettlebell · Expert
Alternating Cable Shoulder PressCable · Beginner
Alternating Kettlebell PressKettlebell · Intermediate
Anti-Gravity PressBarbell · Beginner
Arnold Dumbbell PressDumbbell · Intermediate
Back Flyes - With BandsResistance band · Beginner
Questions
What muscles does the Handstand Push-Ups work?
Mainly the shoulders, with the triceps helping.
Is the Handstand Push-Ups good for beginners?
It's rated expert. Beginners can build up to it with Alternating Cable Shoulder Press first.
What can I do instead of the Handstand Push-Ups?
Good alternatives that train the shoulders: Double Kettlebell Snatch, One-Arm Kettlebell Snatch, One-Arm Kettlebell Split Snatch or Alternating Cable Shoulder Press.
How many sets and reps of the Handstand Push-Ups should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).