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§ L · Exercises · ShouldersUpdated 6/2026

Handstand Push-up

Builds shoulder strength while training the triceps and core stability. Better strength and control carry over to presses and other upper body work.

Muscle group
Shoulders
Equipment
Bodyweight
Exercise type
Compound
Technique
Advanced technique

Muscles worked

§ 01 · Muscles
Primary muscle
Shoulders
Supporting muscles
Triceps

How to perform

§ 02 · Steps
  1. 01

    Get into a handstand against a wall: place your palms on the floor shoulder-width apart, kick your feet up onto the wall, and brace your core.

  2. 02

    Lock in the position: keep your elbows straight, actively push your shoulders up, and keep your glutes and thighs tight so your body stays in a straight line.

  3. 03

    Lower under control: bend your elbows and lower your head toward the floor, keeping your elbows slightly angled forward and your shoulder blades under control.

  4. 04

    Press up: push through your palms back to the top position, drive your shoulders up again, and straighten your elbows without arching your lower back.

Beginner's guide

§ 03 · Guide
What it works

Builds shoulder strength while training the triceps and core stability. Better strength and control carry over to presses and other upper body work.

What it should feel like

You should feel it mostly in your shoulders, with some work in the triceps. It should not be felt mainly in your lower back or only in your wrists.

Most common mistake

A common mistake is arching the lower back as you press. Brace your core, squeeze your glutes, and keep your body stacked throughout the rep.

How to get started at the gym

§ 04 · SisuLift

Handstand Push-up is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
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SisuLift app workout view

Tips

§ 05 · Tips

Keep your gaze between your hands and brace your core harder if your lower back starts to arch. Adjust the difficulty by limiting the range of motion with blocks placed under your head or by performing negative reps.

The handstand push-up is a demanding bodyweight exercise that primarily develops shoulder strength and body control.

More exercises: Shoulders

§ 06 · Same muscles

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