Hand Stand Push-Up

The handstand push-up is an exercise targeting the shoulders, although other muscles assist in the completion of the reps. It is common in both CrossFit workouts and advanced bodyweight or calisthenics training. Given the degree of difficulty, beginners will want to progress to this move.


  1. Builds and strengthens the shoulders
  2. The core works hard to maintain stability during the up-and-down movement
  3. If full ROM is too difficult at first, can reduce it by placing a pad under head

Hand Stand Push-Up Images


Hand Stand Push-Up Instructions

Hand Stand Push-Up muscle diagram
  1. Begin by facing a wall, standing 3 to 4 feet away from it. Bending at the waist, lower your arms down to the ground and place them 4 to 6 inches from the wall, while simultaneously kicking your legs up towards the wall—this is to be done in a quick, continuous motion.
  2. Keep your glutes and abdominals tight, and your arms and legs fully extended. This will be your starting position. Begin to lower yourself to the ground, maintaining fully extended legs and feet together. Keep your elbows at roughly a 45 degree angle—not flared completely out nor in a straight line with your upper arms.
  3. Lower yourself until the top of your head grazes the ground. Once the bottom position is achieved, push through the hands, keeping your legs straight, and glutes and core tight, and return to the starting position. Repeat for the recommended number of repetitions.