Handstand Pushup
Explanatory Video(3)
Description
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.
Difficulty & Category
Advanced
Dynamic
Affected Muscles
Deltoid (Anterior)
Deltoid (Lateral)
Triceps Brachii
Pectoralis Major
Body Areas
Shoulders
Arms
Chest
Progressions
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.
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
Similar Exercises
Tiger Bend Pushups are an advanced variation of the traditional pushup that primarily targets the triceps, shoulders, and chest. To perform this exercise, start in a forearm plank position with your forearms and toes on the ground. Your body should form a straight line from your head to your heels. Engage your core and keep your elbows close to your body. Push through your palms to lift your body up into a pushup position, transitioning from your forearms to your hands. Lower back down to the starting position by bending your elbows and returning to the forearm plank. This movement requires significant upper body strength and stability.
Dynamic
Intermediate
Regressions
Kick up into a handstand against a wall with your back facing it. Lower yourself under control by bending your elbows until your head lightly touches the ground. Aim to form a tripod shape with your head and hands, meaning your head should be slightly in front of your hands at the bottom of the movement. Press back up to the starting position until your arms are fully extended. Maintain a tight core and glutes throughout the movement to prevent excessive arching of the lower back.
Dynamic
Intermediate
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
Last updated: 3/6/2026