Handstand Push-Up
The handstand push-up is the ultimate vertical pressing movement in calisthenics. It builds exceptional shoulder strength, upper body pressing power, and requires solid balance and body control in the inverted position.
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Full Progression Guide
Detailed training walkthrough
Key Muscles Used
Anterior Deltoids
Primary pressing muscles
Triceps
Elbow extension and lockout
Upper Chest
Pressing assistance
Core / Stabilizers
Balance and body control
Progression Stages
Full guidePike Push-Up
Elevated feet, hips high
15-20 reps
target
Box Pike Push-Up
Feet on box, increased angle
12-15 reps
target
Wall HSPU (Face Wall)
Chest facing wall, partial ROM
8-12 reps
target
Wall HSPU (Back to Wall)
Full ROM against wall
5-8 reps
target
Freestanding HSPU
No wall support
1-5 reps
target
Common Training Mistakes
Flared Elbows
Elbows flaring out instead of tracking at 45 degrees.
Incomplete ROM
Not going deep enough to head touch or parallettes.
Arched Back
Excessive arch instead of maintaining hollow body position.
Weak Handstand
Attempting HSPU before solid wall handstand foundation.