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All shoulders exercisesShoulders · Calisthenic

Handstand Push-Up

The premier vertical bodyweight press. Wall for balance.

AdvancedWall4 × 3–8
Handstand Push-Up demonstration thumbnail — Handstand Push Up Tutorial (HSPU) - Complete Progression
ShouldersWall

Handstand Push-Up

Demo · Calisthenics & Weight Training

Verified Handstand Push-Up demonstration by Calisthenics & Weight Training. Click to play.

How to do the Handstand Push-Up

  1. 1Ribs down, glutes squeezed
  2. 2Lower under control
  3. 3Full lockout

Benefits of the Handstand Push-Up

  • Builds strength and size in the shoulders through a full, controlled range of motion
  • Also trains triceps, core as supporting movers
  • Simple equipment, high return — easy to program anywhere
  • A high-skill progression that pays off once the easier variations feel controlled

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services