Exercise
Handstand Push-Ups: How to Do It, Muscles Worked
The Handstand Push-Ups is a expert-level strength exercise that primarily works the shoulders, with the triceps as secondary muscles. It uses no equipment, and is performed in 5 steps, following the form cues, common mistakes and sets/reps guidance below.
What muscles does the Handstand Push-Ups work?
The Handstand Push-Ups primarily targets the shoulders, and also recruits the triceps as secondary muscles. It's classified as a expert-level strength movement using no equipment.
What are the most common Handstand Push-Ups mistakes?
- Arching excessively through the lower back instead of bracing the core.
- Flaring the elbows out to 90 degrees from the torso, which stresses the shoulder joint.
- Bouncing the weight off the chest or letting momentum replace control at the bottom.
- Losing tightness through the upper back and shoulder blades during the press.
How should I program the Handstand Push-Ups — sets, reps and frequency?
As an upper-body pressing movement, it responds well to a moderate-to-heavy 4-8 reps for 3-5 sets when trained for strength, or 8-12 reps for hypertrophy. Most lifters train it once or twice a week as a primary movement in a push/pull/legs or upper/lower split. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.
What are good Handstand Push-Ups variations and alternatives?
- Arnold Dumbbell Press — dumbbell, intermediate level, shoulders
- Barbell Shoulder Press — barbell, intermediate level, shoulders
- Dumbbell Shoulder Press — dumbbell, intermediate level, shoulders
- Kettlebell Thruster — kettlebells, intermediate level, shoulders
| Attribute | Value |
|---|---|
| Level | Expert |
| Equipment | Bodyweight |
| Category | Strength |
| Primary muscles | Shoulders |
| Secondary muscles | Triceps |
How to do the Handstand Push-Ups, step by step:
- Step 1. With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
- Step 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.
- Step 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.
- Step 4. Push yourself back up slowly as you exhale until your elbows are nearly locked.
- Step 5. Repeat for the recommended amount of repetitions.
Key takeaways
- The Handstand Push-Ups is a expert-level strength exercise using no equipment.
- Primary muscles worked: Shoulders; secondary: Triceps.
- A typical working range is 4-8 reps for 3-5 sets when trained for strength, or 8-12 reps for hypertrophy.
- The most common technical fault is arching excessively through the lower back instead of bracing the core.
Log the Handstand Push-Ups in your next workout
Try IRONSLOG freeFrequently asked questions
Is the Handstand Push-Ups suitable for beginners?
The Handstand Push-Ups is listed as expert-level, so it's usually introduced after the basic bodyweight pattern has been learned with an easier variation.
What equipment do I need for the Handstand Push-Ups?
None — the Handstand Push-Ups uses bodyweight only.
What's the difference between the primary and secondary muscles listed?
Primary muscles (Shoulders) do most of the work and are usually the limiting factor in the set. Secondary muscles (Triceps) assist or stabilize but aren't the main driver of the movement.