Which muscles does the handstand push up work?

The handstand push up mainly works your shoulders. It also involves your triceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the handstand push up in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Handstand Push Up: how to do it and muscles worked

The handstand push up mainly works your shoulders, with help from your triceps. You need bodyweight (no equipment).

Muscles worked

Main

Shoulders

Helping

Triceps

How to do the handstand push up

1
Kick up into a handstand with your heels against a wall and your hands a little wider than your shoulders. Keep your core tight and your body in one line.
2
Bend your elbows slowly and lower your head toward the floor until it lightly touches a pad or mat. Press back up until your arms lock out.
3
Control the descent and keep your elbows at about 45 degrees. Breathe in as you lower and out as you push up.

Form tip: Master the pike push-up first and put a mat under your head; bail out by walking your feet down if you lose your balance.

Common questions

Which muscles does the handstand push up work?: The handstand push up mainly works your shoulders. It also involves your triceps.
What equipment do I need for the handstand push up?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the handstand push up in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More shoulders exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.