Shoulders / Advanced / Compound (multi-joint)

Handstand Push-Ups

A bodyweight exercise for the front delts, with the triceps and serratus assisting.

At a glance

Primary

Front delts

Secondary

Triceps, Serratus anterior

Equipment

Bodyweight

Movement pattern

Overhead push

Level

Advanced

Type

Shoulders, Compound (multi-joint)

Loads the shoulder, wrist. Use a load you can control and skip it if it causes pain.

How to do it

1. With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
2. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
3. Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
4. Push yourself back up slowly as you exhale until your elbows are nearly locked.
5. Repeat for the recommended amount of repetitions.

Common mistakes

• ✗ Dropping the head onto the floor.

  Why it hurts: Body weight lands on the top of the head and compresses the neck.

  ✓ Instead: Lower under control to a folded mat or abmat, and build strength with pike push-ups first.

• ✗ Hands too wide with a big back arch.

  Why it hurts: The shoulders and lower back both take strain in an unstable position.

  ✓ Instead: Place the hands about shoulder-width, keep the ribs down and the body straight.

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