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How to do the exercise
The Deep Handstand Push Up is an advanced calisthenics exercise that demands strength, balance, and control. It goes beyond the regular handstand push up by extending the range of motion and placing greater stress on shoulders, triceps, and joints. Proper warm-up is essential to protect your wrists, elbows, and shoulders. Here’s how to perform it correctly:
1. Starting Position
Place yourself in a stable handstand on Dip Bars or Parallettes. Keep your arms fully extended, core engaged, and look down. Position your hands shoulder-width apart, ensuring wrists and elbows are aligned for maximum stability.
2. Lowering Phase
Begin lowering yourself by bending your elbows slowly, keeping your body straight and core tight. Like a normal handstand push up, move your head slightly forward (about 20 cm ahead of your hands). Continue lowering until your head reaches hand level, then lean further forward so that your hands are approximately at hip height.
3. Pushing Back Up
From the bottom position, press strongly through your palms while maintaining forward lean and core tension. Push your body back up in a controlled motion until your arms are fully extended in the starting position.
4. Reset and Repeat
Stabilize your position at the top, reset your body alignment, and repeat for the desired number of reps. Focus on quality over quantity, as this skill is highly demanding and requires strict form.
Recommended Equipment for Deep Handstand Push Ups
Benefits of the exercise
The Deep Handstand Push Up is one of the most challenging calisthenics skills with several unique benefits:
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Builds maximum strength in shoulders, triceps, and upper chest
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Increases balance, stability, and body control in inverted positions
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Improves joint resilience in wrists, elbows, and shoulders
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Expands range of motion beyond standard handstand push ups
This exercise is ideal for advanced athletes seeking to push their limits and develop elite upper body power and control.
Main muscles used
The Deep Handstand Push Up mainly targets:
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Shoulders (Deltoids)
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Triceps
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Upper chest (Clavicular Pectorals)
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Core muscles for balance and stability
By working through an extended range of motion, these muscles are challenged more intensely, leading to greater strength development and joint stability.
If you're looking for other calisthenics exercises, check out our Youtube video:
Mistakes to avoid
Common mistakes when performing the Deep Handstand Push Up include:
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Skipping warm-up: This exercise places extreme stress on joints. Always warm up shoulders and wrists properly.
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Insufficient forward lean: Not leaning enough limits range of motion and reduces training effect.
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Collapsing core: A weak core leads to instability and loss of balance. Keep abs tight throughout.
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Rushing the movement: Perform the exercise slowly and controlled to protect joints and build strength.
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Limited range of motion: Avoid stopping too early – aim for full depth for maximum benefit.
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Training to failure too early: This skill is highly demanding. Focus on clean form and lower reps rather than fatigue.
Progress slowly, prioritize form, and include accessory work like pike push ups and normal handstand push ups before mastering this advanced variation.
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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