Man performing handstand push up against a white wall on a Mirafit Exericse mat

Take your handstand and your push-ups to the next level in one move. An advanced and physically taxing exercise, the handstand push up is a precise combination of strength and balance. If you’re looking to build superior power in your shoulders and totally overhaul your midline, then the handstand push-up is a goal you should be working towards. It’s also an unbeatable discipline for achieving perfect spine alignment.

Strict adherence to form is essential to prevent injury, so it’s necessary to take each step seriously. It should be measured, controlled and meticulously executed, so stay aware and focused throughout.

Follow our ten-step Handstand push-up plan 

Pay particular attention at each stage: how far apart your hands and feet should be, how to bend your elbows, and the relative position of your head and shoulders. Check out our video and call in the help of a buddy to check your shape if you need it, over a video app if necessary.

1 - Vertical start - wall push-ups

Man performing a wall push up

The wall push-up is the perfect exercise to build strength if the traditional floor push-up isn’t something your shoulder, arm, back and stomach muscles can handle right now. It’ll prep your body to move on to traditional push-ups without the pressure of your body weight.

To feel full benefit, keep your body tight and straight. Think plank.

2 - To the floor – knee press-ups

Man performing a knee press up

We keep the common theme of perfect alignment as we progress, make sure you get yourself an exercise mat for the next move. There should be a straight line from your knees, up through your thighs and your back to your shoulders. Keep your glutes and legs tensed as you bend your arms, lowering your body towards the floor. Make sure your shoulders and head move forwards of your hands. And check the angle of your elbows, which should be pointing backwards rather than flaring outwards. 

When you’ve mastered this and you’re ready for a challenge, lift your knees for the downwards motion and put them back on the floor when you push back up.

3 - The unbeatable classic – standard press-ups

Man performing a standard press up

A time-honoured move for total body strength. To keep it safe and beneficial, remember a few things:

• Feet behind and together, arms shoulder-width apart, legs and back straight, make your movements purposeful and tight. 

• Pull in abdominal muscles and feel the work in your triceps, shoulders and pectorals. 

• If you tire, resist the temptation to sag in the middle, keep your butt down, not up and maintain the straight line throughout. 

Start with 10 reps and build as you go.

4 - Taking it further – wide press-ups

Man performing a wide press up

This progression from the traditional push up allows for a wider range of motion, working additional sets of muscles. It’s great for posture and core strength and with the destination of handstand push up in mind, you’ll work the support structure that’s going to keep you upright while you’re upside down. It works the often-overlooked serratus anterior, for example, that wraps around your upper ribs taking care of arm and shoulder movements.

It’s testing, so make sure you warm-up, keep checking in and stop if you’re in pain.

5 - Tipping point – descending press-ups

Man performing a descending press up

Let’s get equipment involved. Choose a box or a secure bench to work with and keep it low at first, moving to a higher surface as you get stronger. Resist the temptation to bend in the middle and, again, check the positioning of your hands and your head – when your arms are extended and when you’re at the floor.

Another great move for the serratus anterior.

6 - Refining detail – close press-ups

Man performing a close press up

Moving away from the stronger, larger muscle groups, this move, with its closer hand position,  works the triceps. Keep a high plank position and engage your core, making sure your head is aligned with your spine. As you release and lower yourself, your arms will squeeze against your abdomen and that’s ok.

Extending upwards, work the triceps again but be careful not to hyperextend. Keep the elbow strong but not fixed.

7 - Swing further – spiderman press-ups

Man performing a spiderman press up

Work the obliques harder than before and challenge the entire upper body by adding in a leg flex. Watch your breath, exhaling as you rise, and then inhaling as you lower in a controlled manner. Bring your knee to your elbow but keep things smooth – you’re looking for one easy movement.

8 - Strength-building movement – clapping press-ups

Man performing a clapping press up

Motion moves your training forwards. From the top plank, lower to the floor as you would normally but then as you extend upwards again, propel your body into the air so that you can bring your hands together in a clap. As you come down, get ready to transition straight into the next rep. Well-respected for pushing the body past a training plateau, these explosive, rapid contractions will take your chest, shoulders and triceps to the next level.

9 - Extend further – fingertip press-ups

Man performing a fingertip press up

For the benefit of this exercise, look further up the arm. Fingers are operated by tendons, attached in the forearms. Without the structure and support afforded by your palms, this movement takes enhanced strength to lift your body off the ground. You’re aiming for fingertips and toes but this is a taxing move, requiring proper warm-up and strength training. Don’t attempt it until you are ready.

10 - Destination down under – handstand push-ups

Man performing a handstand push up

The point you’ve been working towards. Remember to keep your arms straight and strong, pressing into the floor about 15 to 20 centimetres from the wall, or whatever is comfortable with you. On the way up, the pivot should start from the shoulder. If you’re not already familiar with a handstand, decide which will be your lead leg and kick into the air.

Your feet should maintain contact with the wall throughout. But keep your body straight – curving your back into the wall will mean you don’t get the full benefit of the push-up and you risk injury to your lower back. Think plank, not banana. Keep your core strong and let your shoulders and arms do the work.

When you’ve returned your feet to the floor, get online and tell us how you found the challenge.

Your tips and tricks will become someone else’s roadmap – so don’t keep them to yourself.

Want another great core exercise? Learn how to do a plank in our guide.

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Tags: Exercise Type > Strength