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Handstand Push-Up
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Handstand Push-Up

Build incredible pressing power with vertical push-ups in a handstand. This skill develops unmatched shoulder and tricep strength.

8-18 months

Focus Areas

Strength Gymnastics Shoulders Arms Core

Prerequisites

60+ second freestanding handstand
Shoulder mobility for deep range of motion
Strong pike push-ups (feet elevated)
Neck strength and alignment awareness

The handstand push-up represents the ultimate test of vertical pressing strength—lowering from a handstand until the head touches the ground, then pressing back to full arm extension. This demanding skill requires not only exceptional shoulder and tricep strength but also the balance and body control to maintain a handstand while moving through the full range of motion. The strength developed surpasses any traditional shoulder exercise.

Beyond Movement's systematic approach builds from pike push-ups through wall-assisted variations to freestanding handstand push-ups. Each progression develops specific strength while maintaining joint health through careful volume management. The skill demands respect for the cervical spine and shoulders, with proper form and gradual progression preventing the injuries common in rushed attempts.

The handstand push-up develops functional pressing strength that transfers remarkably to athletic performance. The vertical pressing pattern strengthens shoulders through their full range while the balance demands enhance proprioception and full-body control. Athletes find the strength gains enhance overhead movements in their sports while building bulletproof shoulders resistant to injury.

Prerequisites

Master these skills first:

  • 60+ second freestanding handstand
  • Shoulder mobility for deep range of motion
  • Strong pike push-ups (feet elevated)
  • Neck strength and alignment awareness
  • Understanding of safe head position

Common Mistakes

Avoid these errors:

  • Excessive back arch

    Instead: Maintain hollow body position

  • Poor head position

    Instead: Learn safe neck alignment

  • Insufficient range of motion

    Instead: Build full depth gradually

  • Kipping for assistance

    Instead: Develop strict strength first

  • Neglecting eccentric control

    Instead: Focus on slow negatives

Related Skills

Foundation

Freestanding Handstand

Master the art of balancing on your hands without wall support. This foundational inversion builds incredible shoulder strength, core stability, and full-body awareness.

Intermediate
6-12 months

Foundation

Pike Push-Ups

Builds vertical pressing strength pattern

Coming Soon

Foundation

Shoulder Conditioning

Build bulletproof shoulders with targeted strengthening exercises. Essential for injury prevention and advanced skill development.

Beginner Intermediate Advanced
Ongoing

Foundation

Negative Handstand Push-Ups

Eccentric strength development for full skill

Coming Soon

Progression

Deficit Handstand Push-Ups

Increased range of motion for advanced practitioners

Coming Soon

Progression

Ring Handstand Push-Ups

Unstable surface increases difficulty

Coming Soon

Ready to Master Handstand Push-Up?

Start your journey with a professional assessment and personalized training plan.

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