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
Handstand Push-Ups: common questions
What muscles does the Handstand Push-Ups work?
The Handstand Push-Ups primarily works the Shoulders. It also recruits the Triceps as supporting muscles.
Is the Handstand Push-Ups suitable for beginners?
The Handstand Push-Ups is an expert-level exercise. It demands well-developed strength, mobility and technique, so it suits experienced lifters more than beginners.
What equipment do I need for the Handstand Push-Ups?
None. The Handstand Push-Ups is a bodyweight exercise, so you can do it without any equipment.
Is the Handstand Push-Ups a compound or isolation exercise?
The Handstand Push-Ups is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Handstand Push-Ups with correct form?
With your back to the wall bend at the waist and place both hands on the floor at shoulder width. Follow the full step-by-step above for the complete movement.
Log your Handstand Push-Ups sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |