How To Do Handstand Pushups

Handstand Pushups Exercise

Handstand Pushups is a challenging exercise. It builds the shoulders, arms, lower back and core muscles.

It would be good advice to do Handstand Pushups with a partner to make sure these are performed safely.

Handstand Pushups develops shoulder and core strength and helps improve mobility, balance, flexibility and coordination.

Handstand Pushups Progression & Mobility

  • Place one foot forward, bend at the hips and position your hands shoulder width apart on the floor. Kick up to a handstand position against the wall.
  • Your feet must be hip width and pointed up; gluteus muscles and quadriceps must be activated. Hands must remain shoulder width apart.
  • Keep your core muscles tight throughout the exercise.
  • Lat muscles and shoulders must be contracted; arms straightened out.
  • Look straight ahead while you are in the Handstand Hold position.
  • Transition to Handstand Pushups by bending the elbows and slowly lowering your body until your head touches the floor.
  • Push your hands against the floor; extend your elbows until your arms are fully extended.
  • Repeat the exercise until you have completed the targeted number of reps or time interval.

Faults, Form and Technique

Starting out with close hand position will make it difficult to do Handstand Pushups because most of the workload will be handled by the triceps not the shoulders. It will also compromise your balance and stability.

Another common fault is not engaging the core muscles in the exercise which creates a big arch on the lower back.

This places greater pressure on the lower back, shoulders and affect your transition to Handstand Pushups.

Then trying to kick back up to gain momentum as you press from the bottom to will throw you off balance.

Variations: Handstand Hold, Handstand Walk, Kipping Handstand Pushups

Handstand Pushup