Handstand Push-Ups
An advanced compound strength exercise that works the shoulders, needing no equipment.
Starting position
End position
How to Do Handstand Push-Ups
- With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
- 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.
- 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.
- Push yourself back up slowly as you exhale until your elbows are nearly locked.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Handstand Push-Ups
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Push-Ups
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
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2
Double Kettlebell Push Press
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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3
One-Arm Kettlebell Push Press
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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4
One-Arm Kettlebell Snatch
An advanced compound strength exercise that works the shoulders, using a kettlebell.
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5
Double Kettlebell Snatch
An advanced compound strength exercise that works the shoulders, using a kettlebell.
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6
One-Arm Kettlebell Split Snatch
An advanced compound strength exercise that works the shoulders, using a kettlebell.
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7
Alternating Cable Shoulder Press
A beginner compound strength exercise that works the shoulders, using a cable machine.
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8
Alternating Kettlebell Press
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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9
Anti-Gravity Press
A beginner compound strength exercise that works the shoulders, using a barbell.
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10
Arnold Dumbbell Press
An intermediate compound strength exercise that works the shoulders, using dumbbells.
Frequently Asked Questions
What muscles do handstand push-ups work?
Handstand Push-Ups primarily works the shoulders. The triceps assist as secondary muscles.
What equipment do I need for handstand push-ups?
None. Handstand Push-Ups is a bodyweight movement you can do anywhere you have floor space.
Handstand Push-Ups: is it suitable for beginners?
Handstand Push-Ups is rated advanced. High skill or high load. Worth earning rather than starting with.
What can I do instead of handstand push-ups?
Push-Ups, Double Kettlebell Push Press, One-Arm Kettlebell Push Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my handstand push-ups reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; handstand push-ups can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Handstand Push-Ups with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.