Tiger Bend Handstand Pushups
Explanatory Video
Description
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.
Difficulty & Category
Advanced
Dynamic
Affected Muscles
Triceps Brachii
Deltoid (Anterior)
Pectoralis Major
Trapezius (Upper)
Rectus Abdominis
Erector Spinae
Body Areas
Arms
Shoulders
Back
Core
Equipment
Other
Similar Exercises
The Handstand Pushup (Negative) is a calisthenics exercise focused on controlling the descent from a handstand position. Begin by kicking up into a handstand. Once stable, slowly lower yourself by bending your arms, keeping your core tight and body straight. Control the movement as you descend until your head gently touches the ground.
Dynamic
Intermediate
An advanced bodyweight exercise that involves balancing on the hands, targeting the shoulders and core.
Isometric
Intermediate
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: 2/26/2026