Handstand Push-Ups
How to do the Handstand Push-Ups with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Triceps
Body Only
How to do the Handstand Push-Ups
- 1
With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
- 2
Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
- 3
Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
- 4
Push yourself back up slowly as you exhale until your elbows are nearly locked.
- 5
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Handstand Push-Ups set you log feeds Ascend's anatomy heatmap — so your shoulders volume is visible at a glance — and counts toward your bodyweight-strength tier.
More shoulders exercises
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