90 Degree Pushups
Explanatory Video(2)
Description
The 90 degree pushup is an advanced calisthenics move that combines a handstand and a bent-arm planche.
- Start in a stable handstand position, either on the floor or parallettes.
- Slowly lower your body while simultaneously leaning your shoulders forward. Your goal is to keep your body straight as it moves from vertical to horizontal.
- Once you reach the bottom position (the bent-arm planche where your body is parallel to the ground and elbows are at a 90-degree angle), pause briefly.
- Push back up by driving your shoulders back and extending your arms, returning to the handstand position.
- Maintain full body tension and a hollow body position throughout the entire movement.
Difficulty & Category
Advanced
Dynamic
Affected Muscles
Deltoid (Anterior)
Pectoralis Major
Triceps Brachii
Rectus Abdominis
Erector Spinae
Body Areas
Shoulders
Arms
Core
Back
Equipment
Parallettes
Other
Similar Exercises
The handstand pushup is an advanced bodyweight exercise that targets the shoulders, triceps, and upper chest. To perform this exercise, start in a handstand position against a wall for support. Your hands should be shoulder-width apart, and your body should be in a straight line from head to heels. Lower your body by bending your elbows until your head nearly touches the ground, then push back up to the starting position. Keep your core engaged and maintain balance throughout the movement. This exercise requires significant upper body strength and balance.
Dynamic
Advanced
Skill
Start in a solid handstand position. Slowly lower your forearms toward the ground by bending at the elbows and shifting your weight slightly backward until your elbows and forearms rest on the floor (entering a forearm stand). From this position, lean forward and explosively push through your palms to extend your arms and return to the starting handstand position. Ensure your core remains tight throughout the entire movement to maintain balance and prevent arching in the lower back.
Dynamic
Advanced
Skill
The planche is an advanced bodyweight exercise that requires significant strength and balance. To perform a planche, start in a push-up position with your hands placed shoulder-width apart. Engage your core and lean forward, lifting your feet off the ground while keeping your body parallel to the floor. Your arms should remain straight throughout the movement. Hold the position for as long as possible, maintaining a straight line from head to toe. This exercise demands strong shoulders, core, and wrists.
Isometric
Advanced
Skill
Regressions
The handstand pushup is an advanced bodyweight exercise that targets the shoulders, triceps, and upper chest. To perform this exercise, start in a handstand position against a wall for support. Your hands should be shoulder-width apart, and your body should be in a straight line from head to heels. Lower your body by bending your elbows until your head nearly touches the ground, then push back up to the starting position. Keep your core engaged and maintain balance throughout the movement. This exercise requires significant upper body strength and balance.
Dynamic
Advanced
Skill
Last updated: 3/6/2026