Handstand Pushup (Negative)

Explanatory Video

Description

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.

Difficulty & Category

Intermediate

Dynamic

Affected Muscles

Deltoid (Anterior)

Deltoid (Lateral)

Triceps Brachii

Pectoralis Major

Body Areas

Shoulders

Arms

Progressions

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

Similar Exercises

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

Last updated: 3/6/2026