The handstand pushup is one of the most impressive bodyweight exercises you can perform in public. To those outside the calisthenics and bodyweight fitness sphere, it is one of the most jaw-dropping calisthenics skills someone can do. Not only does it showcase incredible strength, but it also requires excellent balance and control. The handstand pushup targets your shoulders, triceps, upper chest, and core, making it a great exercise for building upper body strength. While it might look intimidating, with the right approach and practice, you can learn to perform handstand pushups.

In this article, we will break down the handstand pushup and give you tips for learning it. With some of our tips, you may be closer to learning it than you think!

What is the Handstand Pushup?

The handstand pushup involves lowering your body by bending your arms while you’re in a handstand position and then pushing yourself back up. You can perform it either freestanding or against a wall for balance. The key to learning the handstand pushup is having strong shoulders, a stable core, and good balance.

Now, how can you work up to this movement if you’re just starting? Here are some practical tips to help you get started.

5 Tips for Learning the Handstand Pushup

1. Build Shoulder Strength First

Before attempting a handstand pushup, you need to ensure that your shoulders, triceps, and core are strong enough to support your body weight. Start by incorporating exercises like:

• Pike Pushups: These mimic the movement of a handstand pushup but with your feet on the ground. They’re a great way to start building shoulder strength.
• Overhead Presses: Using weights or resistance bands, practice pressing upward to build the necessary shoulder and arm strength.
• Planks: Strengthen your core with planks and hollow body holds to improve your stability when inverted.

2. Master the Handstand

Before adding pushups to the equation, you should be comfortable holding the handstand position. Start by practicing wall-assisted handstands. Focus on holding the position for at least 30-60 seconds at a time. This will help you develop the balance and core control needed to keep yourself steady during the pushup portion.

As you get better in the handstand, step away from the wall and aim towards holding a free standing handstand for at least 20 seconds. Many people will walk at first to find balance, but try to stay in the same place.

3. Use Wall Assistance During The Handstand

The wall is your best friend when learning the handstand pushup. Start by doing the exercise with your back or chest facing the wall for support. This helps you get used to the movement without worrying about balance. Begin with partial handstand pushups, where you bend your elbows only slightly, and gradually work your way down as your strength improves.

Overtime, work on improving your range of motion and going deeper into the wall assisted handstand pushup. Chest to wall helps with shoulder strength while back to wall helps more with shoulder alignment and balance.

4. Focus on Core Stability

A strong core is essential for holding a straighthandstand and keeping your body aligned during the pushup. Incorporate exercises like:

• Hollow Body Holds: Lie on your back, lift your legs and shoulders off the floor, and hold. This strengthens your core and mimics the body tension you need in a handstand.
• Planks and Side Planks: These also help to build overall core strength and stability.

Without engaging your core, you will be holding a banana back handstand that looks more like a croissant. To have a straight line handstand, you must engage your core muscles.

5. Progress Slowly and Avoid Pain During Handstand Pushups

The handstand pushup is a tough skill, so don’t rush it. Begin with a small range of motion, bending your arms just a little at first. As you get stronger and more confident, increase the depth of your pushups. It’s okay to take your time—the goal is to build strength and form without risking injury.

If you feel any pain in your wrists, consider investing in parallettes. Alternatively, you can use dumbbell handles. Holding onto these during the handstand pushup will realign your wrists to your forearm and reduce pain. Many people find handstands and handstand pushups easier on parallettes than on flat ground.

Bonus Tip: Lock Your Arms at 90 Degrees!

We’ve saved the best handstand pushup tip for last! During the descent, lock your arms at 90 degrees so you do not fall into a deep handstand pushup, also called a shoulder stand. Past 90 degrees the HSPU becomes much more difficult so when learning, avoid bending your arms past 90 degrees.

The 90 degree range of motion on your arms is where they will be most engaged in the entire motion. Mastering balance and holding the handstand with your arms bent at 90 degrees will make a major difference in your progress. It will also help with many other handstand skills like the L-sit to handstand, elbow lever or bent arm planche, and the 90 degree push up.

Want To Learn More About Other Calisthenics Skills?

The handstand pushup is an incredible display of strength and control, but it’s achievable with the right approach. By building shoulder strength, mastering the handstand, using wall support, and progressing slowly, you’ll eventually reach your goal. Keep practicing, stay patient, and enjoy the process of getting stronger each day!

To learn more about the HSPU or any other bodyweight exercises, check out our calisthenics blog.