Hand Stand Push Up

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Exercise overview

Training details

Shoulders Triceps Core

Equipment

Bodyweight

Sets × reps

4 × 8

Rest

2 min

How to perform it

Step-by-step instructions

01Kick or walk into a stable handstand against a wall, placing the hands about shoulder width and locking the elbows.
02Press tall through the shoulders, brace the trunk, and keep the head neutral between the arms.
03Bend the elbows to lower the head toward a padded target while keeping the forearms as vertical as possible.
04Touch the target lightly at the prescribed depth, then press through both hands to return to full lockout.
05Stop before neck pressure or shoulder control deteriorates, and come down from the wall safely.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionPike Push-Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteParallel Bar Dips

Comparable substituteWall Handstand Shoulder Tap

Comparable substituteStanding Dumbbell Shoulder Press

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