Handstand Push-up

Main Muscle Worked: Shoulders

Other Muscles Worked: Triceps, Chest

Equipment: Body only

Mechanics Type: Compound

Exercise Instructions: Handstand Push-up

The handstand press-up is an impressive exercise to witness and an excellent demonstration of balance and strength, especially when you are at the stage where you can perform these unassisted. It primarily targets the chest, shoulders and triceps but the core and back muscles are challenged by stabilising the body.

To perform the handstand press-up:

1. Position yourself a few inches away from the wall and kick into a handstand, using the wall for support where necessary. 
2. Slowly lower yourself under control to the ground.
3. When your head touches the ground, press yourself back up to the starting position and repeat.

Note: You should be able to comfortably hold a static handstand against a wall for around 15 seconds before attempting the handstand push-up.

Beginners

The handstand push-up can be a tricky exercise for the beginner and you will probably need to perform it against a wall for stability. First, master the static handstand and develop the balance and coordination skills necessary to hold the handstand for a reasonable length of time at which point you should be ready to develop the necessary shoulder strength for the actual press-up.

To build up the strength to perform the press try lowering yourself slowly towards the ground and working in negatives. Drop your feet back to the floor, kick back into the handstand and repeat.

It can also be effective to stop yourself at various points throughout the descent and holding the position and when reaching the bottom attempting to press yourself up short distances. With practice you will be strong enough to lower yourself fully to the ground and press back up to the starting position.

Experts

Over time, as your stabilising muscles get stronger and your balance improves, and with some dedicated training you might even be able to perform the exercise without the need to use a wall for support. This is known as the freestanding handstand push-up.

If you are particularly good at handstand press-ups try the exercise whilst wearing a weighted vest for an additional challenge.