Handstand push-up
Also called: HSPU, wall handstand push-up
Upside down against a wall, lower your head to the floor and press back up.
Bottom: shoulders, triceps working.
Main: shoulders, triceps Also: upper back, core
Simplified illustration. Follow the steps and cues for exact form.
Before you try this
Your whole body weight on your shoulders and neck, upside down. A failed rep can drop you onto your head. Use a solid wall, a folded mat under your head, and master pike push-ups with feet raised first.
Be able to do first:
- 15 clean pike push-ups
- A 30-second wall handstand hold
- Main muscles
- shoulders, triceps
- Equipment
- None
- Level
- Show-off
- Pattern
- Push
Wear and bring
- A mat or folded towel under your knees, back or hands.
- Clear space around you and a solid wall; nothing to fall onto.
Key cues
- Hands about shoulder-width, a hand's length from the wall.
- Lower the top of your head to the mat, not your face.
- Elbows point forward, not out.
How to do it
- Put a folded mat against the wall.
- Kick up into a handstand with your heels on the wall.
- Lower slowly until your head touches the mat.
- Press back up to straight arms.
- To come down, step one foot down at a time.
Common mistakes
| Common mistake | Fix |
|---|---|
| Crashing down on the head | Lower slower. Do negatives (lower only) until you can press up. |
Stop if
Stop if you feel sharp or pinching pain in your neck, shoulders or wrists, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort. Stop immediately if you feel dizzy.
Related: shoulder pain, neck pain, wrist pain.
By equipment
No equipment needed, so this works the same with every setup.
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.