Invert into a wall-supported handstand and perform vertical pressing repetitions that load the shoulder muscles.
How to do the Handstand Push Up#
- Place your hands about shoulder-width on the floor a short distance from a wall and kick or walk your feet up until your body is vertical against the wall.
- Fully extend your arms and brace your core so your body forms a straight line from wrists to ankles.
- Slowly bend your elbows and lower your head toward the floor until it is close to the ground.
- Press through your palms to extend the elbows and return to the starting vertical position, exhaling as you finish the rep.
Muscles worked#
- Primary: Front delts (Anterior Deltoid), Side delts (Lateral Deltoid), Triceps (Triceps Brachii)
- Secondary: Traps (Trapezius), Upper back (Rhomboids & Middle Trapezius), Abs (Rectus Abdominis), Chest (Pectoralis Major)
Common mistakes#
- Allowing the lower back to sag instead of keeping a straight line.
- Stopping early and not lowering the head close to the floor.
- Flaring the elbows wide instead of keeping them toward the midline.
- Kicking or pushing off the wall to gain momentum.
