Handstand Push-Ups

How to do it

1. Face a wall, hands on the floor about a foot from it.
2. Kick up into a handstand with your heels resting against the wall.
3. Bend your elbows and lower the top of your head toward the floor.
4. Press back up to straight arms.
5. If you cannot control the descent, do pike push-ups instead - falling out of this one lands on your head.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Overhead Barbell Press, it loads Triceps 20 points higher, Abs 15 points higher, Side delts 15 points higher. It needs Bodyweight where the other uses Barbell. Compared with the Decline Push-Ups, it loads Chest 90 points lower, Side delts 60 points higher, Front delts 45 points higher.

Other ways to train this

• Overhead Barbell Press BarbellIntermediate
• Seated Dumbbell Press DumbbellsBench
• Arnold Press DumbbellsBenchIntermediate
• Machine Shoulder Press Machines
• Landmine Press BarbellIntermediate
• Pike Push-Ups Bodyweight
• Kettlebell Overhead Press KettlebellsIntermediate
• Standing Dumbbell Press DumbbellsIntermediate
• Seated Barbell Press BarbellBench
• Smith Machine Shoulder Press Smith machine
• One-Arm Kettlebell Press KettlebellsIntermediate
• One-Arm Machine Press Machines
• Dumbbell Push Press DumbbellsIntermediate
• Double Kettlebell Push Press KettlebellsIntermediate

Other exercises for the Front delts

• Decline Push-Ups 45% BodyweightIntermediate
• Push-Ups 35% Bodyweight
• Diamond Push-Ups 35% BodyweightIntermediate
• Incline Push-Ups 30% BodyweightBench

Exercise illustrations and data by RepDB (repdb.co), used under licence.