# Handstand Push-Up

URL: https://heatsy.app/ex/handstand-push-up

Also known as: HSPU, Wall Handstand Push-Up, Vertical Push-Up, Handstand Press-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](https://heatsy.app/ex/handstand)
- [Overhead Press](https://heatsy.app/ex/overhead-press)
- [Machine Shoulder Press](https://heatsy.app/ex/machine-overhead-press)