Handstand Push Up: Prerequisites, Techniques, Variations, and Benefits

How to Do a Handstand Push Up?

The handstand push-up (HSPU) is an advanced calisthenics exercise that builds significant upper body strength, shoulder stability, and body control, primarily targeting the shoulders, triceps, and upper chest through an inverted pressing movement.

What is a Handstand Push Up (HSPU)?

The Handstand Push Up (HSPU) is a demanding bodyweight exercise that involves pressing your entire body weight vertically while in an inverted position. It serves as an excellent progression from overhead presses and pike push-ups, requiring a high degree of strength, balance, and proprioception. Functionally, it mimics a vertical pressing motion, but with the added challenge of stabilizing the body upside down.

Prerequisites for the Handstand Push Up

Before attempting an HSPU, ensure you have established a solid foundation in the following areas:

• Overhead Strength: Ability to perform multiple repetitions of strict overhead presses (with barbells, dumbbells, or kettlebells) equivalent to a significant percentage of your body weight.
• Shoulder Mobility: Full range of motion in shoulder flexion and abduction, without impingement.
• Core Strength: A strong, stable core is paramount for maintaining a rigid body line and preventing lumbar hyperextension.
• Handstand Balance: Proficiency in holding a wall-assisted handstand for at least 30-60 seconds, or ideally, a freestanding handstand for shorter durations. This ensures you can maintain the inverted position throughout the movement.
• Scapular Stability: Control over scapular protraction and retraction, essential for shoulder health and powerful pressing.

Step-by-Step Guide: Performing a Handstand Push Up

This guide focuses on the wall-assisted handstand push-up, which is the most common and safest starting point.

1. Setup and Hand Placement:
   • Position yourself facing a sturdy wall, about 6-12 inches away.
   • Place your hands on the floor roughly shoulder-width apart, fingers pointing slightly outwards or straight forward. Ensure your hands are directly under your shoulders when you kick up.
   • Spread your fingers wide, gripping the floor to maximize stability and distribute pressure.
2. Kicking Up into Handstand:
   • From a crouched or lunge position, kick one leg up towards the wall, followed by the other, until your heels gently rest against the wall.
   • Engage your core, glutes, and quadriceps to maintain a straight, rigid body line from your shoulders to your heels. Avoid arching your lower back excessively.
3. The Descent (Eccentric Phase):
   • Slowly and with control, begin to bend your elbows, lowering your head towards the floor.
   • Aim to bring the top of your head to the floor, forming a stable "tripod" position with your hands. Your elbows should point slightly back and out, not flared completely to the sides.
   • Maintain tension throughout your body. Avoid letting your hips pike or your legs slide down the wall.
4. The Ascent (Concentric Phase):
   • Once your head lightly touches the floor (or a mat/abmat for reduced range of motion), powerfully press through your palms and extend your elbows.
   • Drive your body back up to the starting handstand position, maintaining the straight body line.
   • Focus on pushing the floor away from you, engaging your deltoids and triceps.
5. Completion:
   • Return to a fully extended handstand with locked elbows and engaged shoulders.
   • Control your descent out of the handstand by bringing one leg down at a time.

Common Handstand Push Up Variations and Progressions

Progressing through variations is key to mastering the HSPU.

• Pike Push Up: An excellent beginner exercise that mimics the HSPU motion with feet on the floor.
  • Floor Pike Push Up: Hips elevated, pressing the head to the floor.
  • Elevated Pike Push Up: Feet elevated on a box or bench to increase the angle and resistance.
• Wall-Assisted Handstand Holds: Practice holding the inverted position to build shoulder endurance and body awareness.
• Negative Handstand Push Up: Focus solely on the eccentric (lowering) phase, controlling the descent slowly before kicking down and resetting.
• Partial Range of Motion HSPU: Use an abmat or stacked yoga mats under your head to reduce the depth of the push-up, gradually decreasing the height as strength improves.
• Deficit Handstand Push Up: Performing HSPUs with hands elevated on parallettes or blocks to increase the range of motion, requiring greater strength and mobility.
• Freestanding Handstand Push Up: The ultimate progression, requiring exceptional balance and strength without wall assistance.

Muscles Worked During a Handstand Push Up

The HSPU is a compound exercise that primarily targets the pushing muscles of the upper body and heavily recruits core stabilizers.

• Primary Movers:
  • Anterior Deltoids: Front of the shoulders, responsible for shoulder flexion and horizontal adduction.
  • Medial Deltoids: Side of the shoulders, assist in shoulder abduction.
  • Triceps Brachii: Back of the upper arm, responsible for elbow extension.
  • Upper Pectoralis Major: Upper chest, assists in shoulder flexion and adduction.
• Stabilizers and Synergists:
  • Serratus Anterior: Stabilizes the scapula (shoulder blade) and assists in upward rotation.
  • Trapezius (Upper & Middle): Elevates and stabilizes the scapula.
  • Rhomboids: Retract and stabilize the scapula.
  • Rotator Cuff Muscles: Deep shoulder muscles that provide dynamic stability to the shoulder joint.
  • Core Muscles (Rectus Abdominis, Obliques, Erector Spinae): Crucial for maintaining a rigid, straight body line and preventing unwanted movement.
  • Glutes and Quadriceps: Contribute to full body tension and a straight leg line.

Benefits of Incorporating HSPUs into Your Training

Adding HSPUs to your routine offers several significant advantages:

• Superior Upper Body Strength: Develops immense pressing strength, particularly in the shoulders and triceps, translating well to other overhead movements.
• Enhanced Shoulder Stability: The inverted position and dynamic movement demand high levels of shoulder girdle stability, strengthening the muscles surrounding the joint.
• Improved Body Control and Proprioception: Requires acute awareness of your body in space, refining balance and coordination.
• Core Strength Development: Maintaining a rigid handstand position taxes the entire core musculature, contributing to a stronger and more resilient trunk.
• Hypertrophy: The significant load and range of motion can stimulate muscle growth in the targeted upper body muscles.
• Functional Strength: Builds practical strength for everyday movements and other athletic endeavors that involve overhead pressing or inverted positions.

Common Mistakes to Avoid

Proper form is crucial for both effectiveness and injury prevention.

• Arching the Lower Back (Banana Handstand): This indicates a weak core and can put undue stress on the lumbar spine. Focus on actively engaging your abs and glutes to maintain a straight line.
• Flaring Elbows Out Too Wide: Places excessive stress on the shoulder joints and reduces triceps engagement. Keep elbows pointing slightly back and in, around a 45-degree angle relative to your torso.
• Insufficient Range of Motion: Not lowering your head fully or not pressing back to full extension. Use an abmat initially if needed, but strive for full range.
• Lack of Control (Dropping): Rushing the eccentric phase or letting gravity take over. Control is paramount for building strength and preventing injury.
• Relying Heavily on the Wall: Pushing off the wall with your feet during the ascent means you're not fully engaging your pressing muscles. Use the wall for balance only, not propulsion.
• Poor Hand Placement: Hands too wide, too narrow, or not directly under the shoulders can compromise stability and effectiveness.

Programming Handstand Push Ups

Integrate HSPUs into your routine strategically:

• As a Primary Strength Exercise: If HSPUs are a goal, place them early in your workout after a thorough warm-up.
• Sets and Reps:
  • For Strength: 3-5 sets of 3-6 repetitions (if you can perform them strictly).
  • For Hypertrophy: 3-4 sets of 6-10 repetitions (if challenging enough).
  • For Skill/Practice: Incorporate negatives or partial reps for higher volume.
• Frequency: 1-3 times per week, allowing adequate recovery for your shoulders and triceps.
• Progression: Once you can comfortably perform 3 sets of 8-10 strict wall-assisted HSPUs, consider progressing to deficit HSPUs or freestanding attempts.

Safety Considerations and When to Seek Guidance

While highly beneficial, HSPUs carry inherent risks, especially if performed incorrectly.

• Shoulder Health: Individuals with pre-existing shoulder injuries (e.g., impingement, rotator cuff tears) should consult a healthcare professional or physical therapist before attempting HSPUs.
• Neck Strain: Ensure your head placement is controlled and that you're not crunching your neck during the movement.
• Wrist Pain: Wrist mobility and strength are crucial. If you experience pain, ensure proper warm-up, wrist stretches, and consider using parallettes to maintain a neutral wrist position.
• Listen to Your Body: Any sharp pain in the shoulders, neck, or wrists is a signal to stop.
• Professional Guidance: If you're struggling with form, experiencing persistent pain, or unsure about your readiness, seek guidance from a certified personal trainer or a coach specializing in calisthenics or gymnastics.

Conclusion

The Handstand Push Up is a formidable display of upper body strength, stability, and body control. By diligently working through prerequisites, mastering proper technique, and progressively challenging yourself with variations, you can safely and effectively build impressive strength and unlock a new level of bodyweight mastery. Consistency, patience, and attention to detail are your greatest allies on the journey to a perfect Handstand Push Up.