Handstand Push Up From Kneeling Position 3 Times

Muscles worked

Setup

1. Place your knees on a sturdy bench or box with your toes tucked for stability.
2. Position your hands on the floor slightly wider than shoulder-width apart.
3. Walk your hands toward the bench until your hips are stacked directly over your shoulders and your torso is as vertical as possible.

How to do it

1. Inhale and lower the crown of your head toward the floor, moving slightly forward to create a tripod shape with your head and hands.
2. Lower under control for a 2-3 second tempo until your head is just above the floor.
3. Exhale and press powerfully through your palms to return to the starting position, fully extending your arms.
4. At the top of the movement, shrug your shoulders toward your ears to maximize trapezius engagement.

Form checklist

• Keep elbows tucked at a 45-degree angle; do not let them flare out to the sides.
• Maintain a neutral spine by bracing your core and avoiding excessive arching in the lower back.
• Ensure your head lands in front of your hands (forming a triangle), not directly between them.
• Keep your weight shifted forward over your hands rather than letting your hips drift back toward the bench.

Pro tips

• Focus on 'pushing the floor away' to maximize deltoid recruitment and overhead stability.
• Maintain a strong 'hollow body' position in your torso to ensure the power comes from your shoulders and triceps rather than momentum.

Make it harder

• Transition from knees to toes on the elevated surface (Pike Push-up) to increase the load on the upper body.
• Increase the range of motion by placing your hands on parallettes or blocks, allowing your head to descend below your hands.

Frequently asked

What muscles does the handstand push up from kneeling position 3 times work?

The handstand push up from kneeling position 3 times primarily targets the deltoids, and also works the rotator cuff and serratus anterior as secondary muscles.

What equipment do you need for the handstand push up from kneeling position 3 times?

The handstand push up from kneeling position 3 times requires no equipment — just your body weight.

Is the handstand push up from kneeling position 3 times good for beginners?

The handstand push up from kneeling position 3 times is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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