Handstand Push-Ups

Also called hspu, wall handstand push up and handstand pushup.

Works

Shoulders, plus triceps

Equipment

Bodyweight

Level

Advanced

Type

Compound

How to do it

Setup. With your back to the wall bend at the waist and place both hands on the floor at shoulder width.

1. 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.
2. 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.
3. Push yourself back up slowly as you exhale until your elbows are nearly locked.
4. Repeat for the recommended amount of repetitions.

Cues

• Hands shoulder width, about 6 inches from wall.
• Brace, body in one line.
• Lower head to the floor slowly.
• Press to full lockout.

Common mistakes

• Arching the low back.
• Elbows flaring wide.
• Crashing the head down.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder and sore wrists. Pain that's sharp or gets worse set to set means stop.

Easier

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