How to do Handstand Pushups

This article covers how to do handstand pushups against the wall. Look for another article soon that will cover points on the freestanding handstand pushup.

Handstand pushups are one of the greatest bodyweight exercises available. They significantly work all the muscles of the upper body. While not everyone can do them right away, they are within the reach of anyone who spends the time to work up to this move.

The basic form of the handstand pushup

But unlike the barbell press, the handstand pushup requires a significant amount of balance and coordination (even when done against the wall and not freestanding.) Just being upside down, for many trainees, is enough challenge to make your muscles not want to respond. Best of all it requires no weights, just a wall to kick up against and your desire to do so.

For this article I’m going to assume you are capable of kicking up against the wall and holding a handstand for time. If not, please read some of the other articles on this site and get started there.

There are a number of factors that play into the difficulty of any handstand pushup. These include arm and shoulder position, hand placement, leg position, degree of lean, arching, and head position. For a more in depth discussion on how these factors can make your handstand pushup easier or harder, check out The Ultimate Guide to Handstand Pushups. For now we’ll just cover the basics of the movement.

Kick-up into a handstand with your hands approximately 8 inches from the wall. Your fingers should be pointing forwards or slightly out to the sides. Once you are in a stable position lower to the top of your head, under control. Once you touch, press back up to a handstand. Maintain as straight a back as possible and keep tight.

Realize that when you first start this exercise, if you haven’t worked on handstands much, it’ll take some time for your body to get use to exerting its strength in a odd environment (i.e. upside down).

If doing the handstand pushup to your head is too difficult you can try doing partial range reps. Try doing a quarter or half of the movement. You can even slide a stack of books under your head so you have a measure of how far down you’re going. Do not feel bad if you cannot do this move right away. When I got started I had to work for months before I could do my first rep.

On the other hand if this move is easy you can increase the range of motion and work towards the full range handstand pushup. Or you can move away from the wall for freestanding handstand pushups.

When you can easily crank out a dozen handstand pushups, in any form, you’ll be doing an impressive feat.