The Handstand Push Up

How to do the exercise

The Handstand Push Up is one of the most iconic and challenging push exercises in calisthenics. But don’t worry – it’s something you can build up to, even if you’re just starting out. Here is how to perform the Handstand Push Up:

1. Starting Position

Kick into a handstand with your hands shoulder-width apart, your core and glutes engaged, and your body in a straight line.

2. Lowering Phase

Slowly bend your elbows to lower your head toward the ground, keeping your elbows at a 45° angle and your movement controlled. Move your head forward in front of your hands by about 20 cm to maintain balance and proper form.

3. Pushing Back Up

Press through your palms to push yourself back up while keeping your core tight and extending your arms fully at the top.

4. Reset and Repeat

Hold the top position briefly for stability, then repeat the movement or safely kick down if you feel fatigued.

Recommended Equipment for Handstand Push Ups

Parallettes – For better wrist positioning and deeper range of motion.

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Liquid Chalk – For grip and security during holds.

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Elbow Sleeves – For elbow security and stability.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

Besides looking impressive, the Handstand Push Up offers a lot of functional benefits:

• Builds serious shoulder strength

• Improves body control and balance

• Works your entire upper body and core

• Teaches body awareness and focus

It’s not just about brute force – this movement combines technique, control, and stability. That’s what makes it so valuable.

Main muscles used

The Handstand Push Up mainly targets:

• Shoulders (Deltoids)

• Triceps

• Upper chest

• Core muscles (to stabilize the body)

It’s a great bodyweight alternative to the overhead press and helps create a balanced upper body.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

It’s easy to rush into this skill too early. Here are common mistakes to watch out for:

• Skipping the basics: If you can’t hold a solid handstand yet, work on that first.

• Flaring elbows out: This reduces control and puts more strain on your joints.

• Arching your back too much: Keep your core tight to avoid pressure on your lower back.

• Not warming up: Shoulders, wrists, and elbows take a lot of stress here – prep them well.

Take your time. Progress slowly and consistent

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:

Please read our legal disclaimer before starting your workout.

Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!