Handstand Push Up Guide: Master Vertical Power

Master the handstand push up with our step-by-step guide. Learn proper form, avoid shoulder injury, and build elite upper body strength.

How to Perform

  1. Place your hands approximately six to ten inches away from a wall, slightly wider than shoulder-width apart, with fingers spread wide.
  2. 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.
  3. 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.
  4. Ensure your head lands slightly in front of your hands to create a tripod shape for better balance and shoulder mechanics.
  5. Press through your palms to extend your arms fully, returning to the starting locked-out position while maintaining a rigid torso.
  6. Exhale on the way up and maintain a neutral neck position throughout the entire range of motion.

Common Mistakes

  • 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

Primary movers

  • Shoulders

Stabilizers

  • Triceps
  • Upper Traps
  • Core

Related Guides

Shoulders · Shoulders