Handstand Push-Up Against The Wall

Muscles worked

Setup

1. Place your hands on the floor about 6 to 10 inches away from a wall, slightly wider than shoulder-width apart with fingers spread wide.
2. Kick up into a handstand position, resting your heels lightly against the wall for balance.
3. Engage your core and glutes to create a straight line from your heels to your shoulders, avoiding a deep arch in your lower back.

How to do it

1. Inhale and slowly lower yourself by bending your elbows until the top of your head lightly touches the floor, aiming for your head to land slightly in front of your hands to form a tripod shape.
2. Exhale forcefully as you drive through your palms to push back up to the starting position.
3. Maintain a controlled tempo, taking roughly 2-3 seconds on the descent and 1 second for the ascent.
4. Fully lock out your arms at the top of the movement to complete the rep.

Form checklist

• Keep your elbows tucked at a 45-degree angle relative to your torso rather than flaring them out to the sides.
• Maintain a hollow body position by tucking your ribs in and squeezing your glutes to protect your spine.
• Ensure your head moves forward of your hands at the bottom to maintain proper shoulder mechanics.
• Keep your gaze neutral or slightly toward the wall, not straight down at the floor, to avoid neck strain.

Pro tips

• Think about pushing the floor away from you to maximize force production and shoulder recruitment.
• At the top of the rep, shrug your shoulders toward your ears to fully engage the trapezius and ensure a stable lockout.

Make it harder

• Perform deficit handstand push-ups by placing your hands on parallettes or weight plates to increase the range of motion.
• Slow down the eccentric lowering phase to 5 seconds to significantly increase time under tension.

Frequently asked

What muscles does the handstand push-up against the wall work?

The handstand push-up against the wall primarily targets the deltoids and triceps, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the handstand push-up against the wall?

The handstand push-up against the wall requires no equipment — just your body weight.

Is the handstand push-up against the wall good for beginners?

The handstand push-up against the wall is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps
• Barbell Standing Military PressIntermediate · deltoids and triceps