Handstand Push-Up

A handstand push-up is an advanced bodyweight exercise where you press your whole body up and down from a handstand position. It heavily trains the shoulders and triceps while also demanding balance, core control, and coordination.

Start in a stable handstand facing a wall, or freestanding if you have the skill. Place your hands about shoulder-width apart, spread your fingers, and push tall through your shoulders so your arms are straight. Keep your body in one straight line from wrists to toes.

Lower under control by bending your elbows. Let your head travel slightly forward between your hands until it lightly touches the floor. Then press hard through your palms, drive your head back through your arms, and straighten your elbows to return to the start.

Breathe in on the way down and breathe out as you press up. Keep your core tight the whole time. To make it easier, practice pike push-ups with your feet on a box. To make it harder, add a deficit by placing your hands on parallettes or low blocks to increase the range of motion.

Fault: Elbows flare straight out to the sides like a regular push-up. Fix: Turn the pits of your elbows forward and keep them angled about 30 to 45 degrees from your body to protect the shoulders and keep the press strong.

Fault: The lower back arches and the body forms a banana shape. Fix: Squeeze your glutes and brace your abs to hold a straight line from your hands to your toes throughout the rep.

Fault: The head stays between the hands on the way up. Fix: As you press, shift your head and shoulders back over your hands so you finish in a fully extended handstand position.