Handstand push-up

3 × 3-8  ·  Equipment: No equipment

Muscle groups: Shoulders · Arms · Core & abs

How to do handstand push-up

1. Stand a step away from a wall and place your hands on the floor at shoulder width.
2. Give a small kick and lift your legs into a handstand resting your heels on the wall.
3. Brace your core, squeeze your glutes and form a straight line from hands to feet.
4. Lower your head to the floor by bending your elbows until your crown nearly touches the ground.
5. Keep your elbows pointing back and your body aligned without arching your back.
6. Push the floor away to return to the start extending your elbows.
7. Exhale at the top and land softly if you lose balance.

Mistakes to avoid

• Don't arch your back or pull your feet off the wall; aim for a straight line.
• Don't drop your head or look back; keep your neck neutral.
• Don't lower without control; descend slowly to protect your shoulders and head.
• If you lose balance, go back to the wall or roll out controlled; never land on your head or neck.

Progression

• First master a wall handstand holding 30 seconds with good alignment.
• Practice handstand push-ups with support: first on your forearms against the wall, then on your hands.
• Increase the range progressively and add 1-2 reps each week.
• Progress to freestanding or ring handstand push-ups once the wall version is stable.