Handstand Push-Ups
How to do the Handstand Push-Ups
- 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.
How to program the Handstand Push-Ups
Sets and reps
As a compound movement, the Handstand Push-Ups responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Handstand Push-Ups is rated expert. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Handstand Push-Ups work?
The Handstand Push-Ups primarily targets the Shoulders. It also recruits the Triceps as supporting muscles.
What equipment do I need for the Handstand Push-Ups?
You need Body Only. Difficulty level: Expert.
How many sets and reps of the Handstand Push-Ups should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
