Wall Walks To Handstand Push Up 3 Times

Muscles worked

Setup

1. Begin in a high plank position with your heels touching the base of a sturdy wall.
2. Place your hands slightly wider than shoulder-width apart with fingers spread wide for a stable base.
3. Engage your core and glutes to create a rigid, straight line from your head to your heels.

How to do it

1. Step your feet up the wall while simultaneously walking your hands backward until your chest is close to the wall in a vertical handstand.
2. Inhale and lower the crown of your head toward the floor by bending your elbows, then exhale and press back up to full lockout.
3. Complete 3 consecutive handstand push-up repetitions while maintaining a rigid body line.
4. Carefully walk your hands forward and your feet down the wall with control until you return to the starting plank position.

Form checklist

• Maintain a 'hollow body' position by tucking your ribs to prevent your lower back from arching.
• Keep your elbows tucked at a 45-degree angle during the push-up rather than flaring them out to the sides.
• Ensure your head moves slightly forward of your hands at the bottom of the push-up to create a stable tripod base.
• Lock out your arms completely at the top of every repetition to ensure full range of motion.

Pro tips

• Focus on 'pushing the floor away' throughout the entire wall walk to keep your shoulders active and protected.
• Look at the wall behind you rather than the floor during the push-up phase to maintain a neutral neck and better vertical alignment.

Make it harder

• Perform the handstand push-ups with a 3-second eccentric (lowering) phase to increase time under tension.
• Place your hands on small blocks or parallettes to increase the range of motion and depth of the push-up.

Frequently asked

What muscles does the wall walks to handstand push up 3 times work?

The wall walks to handstand push up 3 times primarily targets the deltoids, pectorals, and triceps, and also works the abs as secondary muscles.

What equipment do you need for the wall walks to handstand push up 3 times?

The wall walks to handstand push up 3 times requires no equipment — just your body weight.

Is the wall walks to handstand push up 3 times good for beginners?

The wall walks to handstand push up 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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