Handstand Push-Up

Body region

• Shoulders
• Arms

Muscles

Main

• Deltoid
• Triceps

Helps

• Pectoralis Major
• Serratus Anterior
• Trapezius

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis
• Flexor Carpi Radialis

Technique

1. Place a folded mat or pad by a wall and kick up into a handstand with heels on the wall, hands just wider than shoulder width.
2. Brace your abs and squeeze your glutes.
3. Lower slowly by bending the elbows until the crown of the head just meets the mat.
4. Press back up until your arms are straight.

Cues

• Lower slowly; never drop onto your head.
• Form a tripod: head slightly in front of the hands, elbows pointing forward-out at about 45 degrees.
• Build strength with pike push-ups first.

Common mistakes

• Dropping into the bottom and landing hard on the head or neck.
• Flaring the elbows straight out to the sides.
• Arching the back heavily against the wall.
• Training to failure upside down. Stop while you can still lower yourself with control.

Alternatives

• Handstand
• Overhead Press
• Machine Shoulder Press