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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

Common Mistakes

Common mistakes content is coming soon.

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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