Handstand Push Up
Complete guide to Handstand Push Up. Learn proper form, technique, and execution. Targets Shoulders — Front Shoulder, Side Shoulder, Rear Shoulder. Requires body weight. Step-by-step instructions and expert tips.
How to Perform Handstand Push Up
Place your hands flat on the floor about a foot from a wall and kick up into a handstand with your feet against the wall.
Your hands should be slightly wider than shoulder-width apart.
Engage your abs and take a breath.
Lower your head toward the floor by bending your elbows.
Push through your palms to press yourself back up to the starting position, squeezing your shoulders at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |