Handstand Push-Up

An inverted pressing movement performed upside down against a wall, lowering the head to the floor and pressing back to full arm lockout. It builds overhead pressing strength and shoulder stability.

Standard: Starting inverted with arms locked out and heels on the wall, the head must touch the floor at the bottom and the arms must return to full lockout with heels back to the wall at the top.

How to do the Handstand Push-Up

1. Kick up into a handstand facing the wall, with hands set just outside shoulder width.
2. Stack the body in a tight line with heels resting against the wall and midline braced.
3. Bend the elbows and lower the head toward the floor under control.
4. Lightly touch the head to the floor, keeping the hands and head in a stable tripod base.
5. Press forcefully back up, driving through the hands until the arms are fully locked out.
6. Finish with the body straight and heels returned to the wall before the next rep.

Common faults

• The head does not make contact with the floor at the bottom.
• Arms not reaching full lockout, or heels not returning to the wall at the top.
• The body sagging into an arch instead of holding a rigid vertical line.
• Hands set too wide or too narrow, reducing pressing leverage.

Scaling & progressions

• Pike push-ups with feet elevated on a box to press at an incline.
• Handstand push-ups to an elevated target (abmat or plates) to shorten the range.
• Kipping handstand push-ups, driving the knees down and up to assist the press.
• Wall walks and handstand holds to build inverted strength and comfort.