Handstand Push Up
The Handstand Push Up is an advanced bodyweight exercise that builds exceptional vertical pushing strength and balance. It primarily targets the shoulders and triceps while demanding significant core stability to maintain an inverted position.
Because this movement places high demand on the central nervous system and shoulder joints, the AI analyzes your sleep quality and HRV to determine if you are recovered enough to perform it safely. If your recovery scores are low or your RPE spikes early, the app may recommend regressing to overhead presses or pike push-ups to maintain training volume without risking injury. Additionally, the AI tracks your performance history to detect strength imbalances or fatigue accumulation that could compromise stability.
Form Cues
- Create a stable tripod shape with your head and hands
- Brace your core and squeeze your glutes to maintain a rigid line
- Lower your head gently toward the floor under control
- Press forcefully through your palms to return to full extension
- Keep your elbows tucked at roughly a 45-degree angle
- Don't flare your elbows out wide to the sides
- Don't allow your lower back to arch excessively (banana back)
- Don't crash your head onto the floor
- Don't look straight down at your hands; look slightly forward
- Don't relax your core tension at the bottom of the rep
Common Mistakes
- Flaring elbows excessively
- Hyperextending the lower back
- Cutting the range of motion short
- Losing balance due to loose core
- Uncontrolled descent
Muscles Worked
This exercise is a powerhouse for the anterior deltoids and triceps, forcing them to lift your entire body weight against gravity. It also heavily engages the upper chest and trapezius for stability, while the core and glutes work isometrically to maintain vertical alignment.
Primary
Secondary
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