How to do the Handstand Push-up
Handstand Push-up is an advanced multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Shoulders and Chest.
Handstand Push-up demonstration · © GymiaFit
Handstand Push-up at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders, Chest, Core
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Handstand Push-up step by step
- 1Find a wall and face away from it, standing a few feet away.
- 2Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
- 3Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
- 4Push through your hands and extend your arms to return to the starting position.
- 5Repeat for the desired number of repetitions.
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Handstand Push-up — questions
What muscles does the Handstand Push-up work?
The Handstand Push-up primarily targets the Triceps. It also recruits the Shoulders, Chest, Core as secondary movers.
What equipment do I need for the Handstand Push-up?
None — the Handstand Push-up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Handstand Push-up suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Handstand Push-up?
Bench Dip (knees Bent), Bench Dip On Floor, Elbow Dips train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Handstand Push-up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.