Handstand Push-Up
- Zielmuskel
- Triceps Brachii
- Synergistenmuskeln
- Deltoid Anterior, Deltoid Lateral, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Serratus Anterior, Teres Major
- Equipment
- Body weight
- Körperregion
- Shoulders
- Typ
- Strength
The handstand push-up is an advanced bodyweight pressing exercise that primarily targets the triceps, with strong assistance from the front and side shoulders, both heads of the chest, the serratus anterior, and the teres major. Performed inverted against a wall, it builds vertical pressing strength and overhead stability without any equipment.
Handstand Push-Up: So führst du sie aus
- 1Face a wall and place your hands on the floor slightly wider than shoulder-width, about 15–30 cm from the base of the wall, with fingers spread for grip.
- 2Kick up into a handstand so your heels rest lightly against the wall and your body forms a straight line from wrists to ankles.
- 3Brace your core and glutes, stack your shoulders over your wrists, and look slightly forward at the floor between your hands.
- 4Bend your elbows to lower under control, keeping them tracking forward at roughly 45° rather than flaring wide.
- 5Descend until the crown of your head lightly touches or hovers just above the floor.
- 6Press back up by extending your elbows, driving through your palms until your arms lock out and your body returns to the straight handstand line.
- 7Keep your heels in light contact with the wall for balance throughout each rep.
- 8Complete your reps, then lower one leg at a time to step or roll back down to the floor with control.
Technik-Tipps
- Keep your core and glutes tight so your body holds a straight line and your lower back does not overarch.
- Press your fingertips into the floor to control balance and reduce wrist strain at the bottom.
- Lower under control for a count of two or three rather than dropping, keeping constant tension on the triceps and shoulders.
- Build up first with pike push-ups or wall holds, and place a folded towel or pad under your head until your range and strength improve.
- Train near a clear wall with space to bail safely, and only attempt this once you can hold a stable wall handstand.
Häufige Fehler
- Flaring the elbows straight out to the sides, which shifts load off the triceps and stresses the shoulder joint.
- Overarching the lower back instead of bracing the core, which collapses the straight line and strains the spine.
- Cutting the range short and never lowering the head toward the floor, which removes the hardest and most productive part of the rep.
- Pushing off the wall hard with the feet to swing up, which turns a strict press into a momentum-driven kip.
- Attempting it before you can hold a steady handstand, which makes balance and bailing unsafe.
Häufig gestellte Fragen
What muscles does the handstand push-up work?
It primarily works the triceps, with the front and side deltoids, both heads of the chest, the serratus anterior, and the teres major assisting as synergists. The core and glutes also work hard to hold the inverted line.
Is the handstand push-up good for beginners?
No — it is an advanced movement that requires significant pressing strength and the ability to hold a handstand. Beginners should build up with pike push-ups and wall handstand holds first.
What is a good alternative to the handstand push-up?
Pike push-ups are the closest scaled version, training the same vertical pressing pattern with your feet on the floor. Wall-supported handstand holds also build the shoulder and triceps strength you need.
How many sets and reps should I do?
Because it is demanding, start with 3 to 4 sets of 3 to 6 strict reps, or use timed wall holds if full reps are still out of reach. Add reps gradually as your strength and control improve.
How far should I lower my head?
Lower under control until the crown of your head lightly touches or hovers just above the floor, then press back up. A folded towel or pad under your head is useful while you build range and confidence.
