How to do a Kipping Handstand Push Up
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Kipping Handstand Push Up
Workouts with Kipping Handstand Push Up
Instructions for Proper Form
Kipping Handstand Push Up is a variation of Handstand Push Up. Similar to Handstand Push Up, this is a compound, bodyweight exercise that primarily targets your shoulders. By adding a kick with your legs, you can make this exercise easier by using the force and momentum in your legs to help you perform the exercise.
- 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.
- As you flex your elbows to lower your head towards to the ground, simultaneously bend your knees down towards your chest.
- 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, explosively extend legs overhead while extending your elbows to return 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 PlanCommon Form Mistakes
Getting Comfortable Upside Down
It can be very difficult to get comfortable being upside down. This usually results in you keeping your bodyweight too far forward. Start by placing your weight against a wall. Shift your weight away from the wall until you find the point where you can balance.
Elbows Slightly Bent
Keep your elbows slightly bent during this exercise. Locking your elbows out can make this exercise slightly easier, but it places more strain on your joints.
Sets & Reps Calculator
Average Kipping 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 Kipping Handstand Push Up
1. Dumbbell Front Raise
98.6 mSCORESWAPPED 1,386 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.
2. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 1,315 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).
3. Pike Push Up
59.8 mSCORESWAPPED 1,153 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. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 1,100 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.
5. Standing Dumbbell Shoulder Press
86 mSCORESWAPPED 1,086 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.
6. Dumbbell Back Fly
93.6 mSCORESWAPPED 1,023 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.
7. Arnold Dumbbell Press
93.2 mSCORESWAPPED 980 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.
8. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 974 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.
9. Cable Lateral Raise
97.7 mSCORESWAPPED 971 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. Cable Face Pull
96 mSCORESWAPPED 914 TIMESCable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Intermediate
- Shoulders
- Hi-Lo Pulley Cable