Shoulders
Handstand Push Up
The ultimate test of upper-body power and overhead stability using only your bodyweight.
How to perform.
Follow the sequence — setup is half the lift.
Place your hands approximately six to ten inches away from a wall, slightly wider than shoulder-width apart, with fingers spread wide.
Kick up into a handstand, resting your heels lightly against the wall and engaging your core to maintain a straight line from wrists to ankles.
Lower yourself slowly by bending your elbows until the top of your head touches the floor or a mat, keeping your elbows tucked at a 45-degree angle.
Ensure your head lands slightly in front of your hands to create a tripod shape for better balance and shoulder mechanics.
Press through your palms to extend your arms fully, returning to the starting locked-out position while maintaining a rigid torso.
Exhale on the way up and maintain a neutral neck position throughout the entire range of motion.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring your elbows out to the sides which puts excessive strain on the shoulder joints.
- Arching your lower back aggressively rather than keeping a hollow-body position.
- Placing your hands too far away from the wall, making the press mechanically inefficient.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.