How to do the Handstand Push-Up
Primary: Front Delts, Triceps · also works Side Delts, Upper Back, Core. Also called: wall handstand push up, HSPU.
Step by step
- 1
Place your hands about shoulder-width apart roughly 15 to 25 cm from a wall with a folded mat under your head.
- 2
Kick up into a handstand with your heels resting lightly against the wall.
- 3
Brace your core and keep your ribs tucked so your body stays straight.
- 4
Lower under control until the top of your head lightly touches the mat.
- 5
Press back up until your arms are fully locked out.
Coaching cues
- Squeeze your glutes and point your toes
- Keep your elbows pointing forward and slightly in
- Spread your fingers and grip the floor
Common mistakes
- Over-arching the lower back into a banana shape
- Dropping onto the head instead of controlling the descent
- Attempting it before owning a solid pike push-up and wall handstand hold
Sets, reps and where it fits
Muscle
3–4 × 3–8
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Handstand Push-Up alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Handstand Push-Up work?
Primary: Front Delts, Triceps. Secondary: Front Delts, Triceps, Side Delts, Upper Back, Core
How many sets and reps of Handstand Push-Up should I do?
For muscle: 3–4 sets of 3–8 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Handstand Push-Up?
Same movement pattern, different equipment: Pike Push-Up, Overhead Press, Dumbbell Shoulder Press, Push Press, Band Shoulder Press, Kettlebell Press.
Is the Handstand Push-Up good for beginners?
It is an advanced movement. Build up through the easier alternatives first.