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Kipping Handstand Push-Up

Step by step instructions, muscle activation and variants for the Kipping Handstand Push-Up.

HardTricepsFront shoulders

About this exercise

An advanced bodyweight pressing movement performed in a wall-supported handstand position where hip and leg momentum (kipping) is used to assist each rep. Kipping allows higher training volume than strict handstand push-ups and is commonly used in CrossFit and gymnastics conditioning.

How to Perform

  • Kick up into a handstand with your heels resting against a wall, hands shoulder-width apart
  • Lower yourself under control until your head gently touches the floor and your elbows reach roughly 90 degrees
  • At the bottom, tuck your knees toward your chest and generate an upward hip drive
  • Explosively extend your hips and legs back to the wall while pressing your hands into the floor to push yourself back up
  • Lock out your arms at the top and immediately transition into the next rep

Muscle Activation

Primary
TricepsFront shoulders
Secondary
GlutesQuadricepsCoreSide shouldersOuter forearmUpper chestTrapezius

About the Kipping Handstand Push-Up

The Kipping Handstand Push-Up 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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