The handstand push-up is a challenging bodyweight exercise that targets the triceps, shoulders, chest, and core. It requires significant upper body strength, balance, and coordination, as well as experience with inversion movements.
Quick Facts
How to Do Handstand Push-up
Follow these step-by-step instructions to perform Handstand Push-up with proper form and technique.
- Find a wall and face away from it, standing a few feet away.
- Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
- Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
- Push through your hands and extend your arms to return to the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
Understanding which muscles Handstand Push-up targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Handstand Push-up
Incorporating Handstand Push-up into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Triceps Development: Handstand Push-up directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Shoulders, Chest, and Core, providing additional training stimulus without extra exercises.
- Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
- Functional Strength: Strength exercises like Handstand Push-up build real-world strength that transfers to daily activities and athletic performance.
- Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.
Safety Tips and Precautions
Performing Handstand Push-up safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Handstand Push-up, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Handstand Push-up, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.