The handstand push-up is without a doubt one of the hardest and most rewarding bodyweight exercises in existence.
Want functional shoulder strength and abdominal stabilization? This is the exercise for you!
When performing handstand push-ups utilizing a pair of parallettes your range of motion is greatly increased.
Targets: Shoulders & Core
Handstand Push-Up Form
Place your hands just outside of shoulder-width apart in front of a wall.
Kick yourself up against the wall (leading with 1 leg) with your back and arms straight, ensure your legs are fully extended. Continue to face the value for the duration of your set.
Lower yourself down by flexing at the elbows until your head almost touches the ground.
Push back up through the shoulder and extend your arms while maintaining a straight torso & legs to complete the repetition.
Handstand Push-Up Variations
Freestanding Handstand Push-Up
Perform the handstand push-up without utilizing a wall for support, this requires extreme core strength and balance to pull off. Ensure you're able to hold a freestanding handstand for 10~ seconds before venturing into the freestanding handstand push-up.
Common Handstand Push-Up Mistakes
Using A Partial Range Of Motion
Partial reps can be used to push yourself beyond your point of failure at the end of your set, however strict, full range of motion must be practiced first.
Lower your head all the way down to the ground before driving through the shoulders until your arms are locked out at the top.
Incorrect Hand Placement
You're not going to have much success with the handstand push-up if your hands are too close (inside shoulder width) or too far apart (far outside shoulder width). Incorrect hand placement will lead to many issues such as core stability and flaring elbows.
Similar & Substitute Exercises
- Decline Push-Up
- Barbell Shoulder Press
- Skin The Cat