ShouldersExpert

Handstand Push-Ups

Strength movement using Body Only.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary ShouldersSupporting Triceps

Movement instructions

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.

Technique guidance

Inhale as the resistance lowers and exhale as you press overhead. Keep the ribs controlled and continue breathing between repetitions.

Arching the lower back or flaring the ribs to move the resistance overhead.
Pressing in an inconsistent path instead of stacking the load over a stable base.
Using momentum or an uncontrolled lowering phase.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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