How to do a Handstand Push Up
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Handstand Push Up
Workouts with Handstand Push Up
Instructions for Proper Form
An advanced bodyweight exercise that targets the shoulders, arms, and core, performed in a handstand position against a wall for support. This variation challenges the upper body and core strength, balance, and control by pushing the body upwards while inverted. Ideal for individuals looking to increase shoulder strength, upper body muscle mass, and improve balance and proprioception. It requires significant strength, stability, and technique, making it suitable for advanced practitioners seeking a challenging upper body workout.
- Begin by placing your hands just outside of shoulder-width apart about a foot away from a wall.
- Your hips should be in a flexed position as you flex and extend your knees to jump your feet up overhead to place your heels against the wall.
- Keep your legs extended as you flex your elbows to lower your head towards to the ground.
- Be sure to avoid any flexion or extension of the neck and keep your movement controlled.
- After you have lowered to just above the floor, fully extend your elbows back to the starting position.
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My PlanSets & Reps Calculator
Average Handstand Push Up standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
Enter your stats to calculate your Sets & Reps
Alternative Exercises to Handstand Push Up
1. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 4,859 TIMESDumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).
2. Dumbbell Front Raise
98.6 mSCORESWAPPED 3,992 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
3. Pike Push Up
59.8 mSCORESWAPPED 3,782 TIMESPike Push Up is a bodyweight exercise that primarily targets the shoulders. It's a more advanced variation of a standard Push Up, with the added difficulty of having your hips raised high in the air, mimicking a handstand push-up position. This position shifts more of the load onto your shoulders, making it an excellent exercise for developing shoulder strength and stability.
- Intermediate
- Shoulders
4. Standing Dumbbell Shoulder Press
86 mSCORESWAPPED 3,700 TIMESStanding Dumbbell Shoulder Press is a variation on the more standard Shoulder Press. Like other Shoulder Press variations, this is a compound exercise that primarily targets your shoulders. By using dumbbells, you add more instability to the movement which can help recruit smaller stabilizing muscles around your shoulder. In addition, by performing this exercise while standing you add even more instability.
5. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 3,446 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
6. Arnold Dumbbell Press
93.2 mSCORESWAPPED 3,189 TIMESArnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.
7. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 2,720 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.
8. Barbell Shoulder Press
97 mSCORESWAPPED 2,619 TIMESBarbell Shoulder Press is a compound exercise that primarily targets your shoulders. By using a barbell instead of other pieces of equipment, you can add more stability to the movement, which allows you to focus more on exertion rather than stability. This is one of the best exercises for developing vertical pressing strength.
9. Cable Lateral Raise
97.7 mSCORESWAPPED 2,549 TIMESCable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
- Beginner
- Shoulders
- Hi-Lo Pulley Cable
10. Dumbbell Back Fly
93.6 mSCORESWAPPED 2,508 TIMESDumbbell Back Fly is an isolation exercise that primarily targets your shoulder, more specifically your posterior deltoid (back of the shoulder). It’s most closely related to a shoulder raise, with the main difference being that you’re leaning forward into an incline bench. This position allows you to better isolate the back of your shoulder. In addition, the incline bench adds more stability than some other variations.