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How to do the exercise
The 90 Degree Handstand Push Up is an advanced calisthenics skill that demands maximum strength, shoulder stability, and full-body tension. It challenges balance, joint strength, and control. Here’s how to perform the 90 Degree Handstand Push Up correctly:
1. Starting Position
Kick up into a handstand with your arms fully extended and body aligned in a straight line. Keep your core and glutes engaged to maintain stability. Hands should be shoulder-width apart, palms pressed firmly into the Dip Bars or Parallettes.
2. Lowering Phase
Begin by bending your elbows, similar to a regular handstand push up. As you descend, allow your legs to move further down behind you until you reach the bent-arm position with elbows at about 90 degrees. Keep your body straight and under control throughout the movement.
3. Pressing Back Up
From the 90-degree position, push strongly through your shoulders and triceps to return to the full handstand. Keep your body tight and avoid arching your back. Focus on slow, controlled movement to maintain balance and reduce joint strain.
4. Reset and Repeat
Stabilize at the top with locked elbows, reset your body tension, and repeat for the desired number of reps. Perform fewer, high-quality reps instead of rushing. Proper warm-up is essential to protect shoulders, elbows, and wrists.
Recommended Equipment for 90 Degree Handstand Push Ups
Benefits of the exercise
The 90 Degree Handstand Push Up is one of the most demanding bodyweight exercises and offers unique benefits:
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Builds extreme strength in shoulders, triceps, and chest
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Improves balance, body control, and straight-line tension
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Strengthens joints and connective tissues when performed with proper warm-up
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Serves as a benchmark skill for elite calisthenics athletes
This exercise pushes both your physical and technical limits, making it ideal for experienced athletes aiming to progress to world-class skills.
Main muscles used
The 90 Degree Handstand Push Up primarily targets:
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Shoulders (Deltoids)
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Triceps
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Chest (Upper Pectorals)
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Core muscles for full-body stabilization
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Upper back to maintain control and alignment
Maintaining straight body alignment ensures optimal activation and protects the joints from unnecessary stress.
If you're looking for other advanced calisthenics skills, check out our Youtube video:
Mistakes to avoid
Common mistakes when performing the 90 Degree Handstand Push Up include:
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Skipping warm-up: Cold joints increase risk of injury. Warm up shoulders, elbows, and wrists properly.
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Arching the back: Keep a straight line to protect the spine and maximize muscle engagement.
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Incomplete range of motion: Lower until reaching a true 90-degree bent-arm position.
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Rushing the movement: Control both the lowering and pressing phases to improve stability and strength.
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Neglecting core tension: A loose midsection leads to balance loss and poor form.
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Improper hand placement: Hands too wide or too narrow reduce control and increase stress on joints.
Progress slowly, prioritize form over repetitions, and only attempt this skill if you already master handstand push ups with clean technique.
Discover more Exercises
Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:
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