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HSPU

Step by step instructions, muscle activation and variants for the HSPU.

HardTriceps

About this exercise

The handstand push-up is an advanced bodyweight pressing exercise performed in an inverted position, using body weight as resistance to develop shoulder and triceps strength. It requires significant upper-body strength, balance, and body awareness.

How to Perform

  • Kick up into a handstand against a wall, with your hands shoulder-width apart and fingers spread for stability
  • Lower your head slowly toward the floor by bending your elbows, keeping them tracking over your wrists
  • Descend until the top of your head lightly touches the floor or comes close to it
  • Press powerfully through your hands to extend your elbows and return to the fully inverted position
  • Maintain a tight core and straight body line throughout
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Triceps
Secondary
Front shouldersSide shouldersUpper chestMiddle chestMiddle back

About the HSPU

The HSPU is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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