Handstand Push-up

The ultimate bodyweight pressing movement. A full push-up performed in a handstand position against a wall, demanding extreme shoulder strength and stability. This is the end goal of the push progression ladder.

How to Perform

1. Kick up into a wall handstand hold with hands shoulder-width apart.
2. Establish a tight, straight body line — core and glutes engaged.
3. Slowly lower yourself by bending your elbows, keeping them at roughly 45 degrees.
4. Lower until the top of your head gently touches the floor (or a pad).
5. Press back up to full arm extension, pushing hard through your palms.
6. Maintain body tension throughout — no sagging or arching.

Common Mistakes

• Going too deep too soon — build up range of motion gradually.
• Flaring elbows out to the sides instead of keeping them at 45 degrees.
• Losing core tension and arching the back during the press.
• Rushing the descent — control the negative for at least 2 seconds.