Wall Handstand Push-Up

The wall handstand push-up is the peak vertical push of bodyweight training. You kick up into a handstand against a wall, lower your head to the floor under control, and press back up. It's basically a full overhead press with 100% of your bodyweight. Few exercises are as satisfying, and few build shoulder strength like this one does.

There are two common versions: facing away from the wall (easier to kick up, but you can arch your back to cheat) and facing toward the wall with belly on the wall (harder to kick up but enforces a clean, stacked handstand shape). Work toward the belly-to-wall version. It transfers directly to a freestanding handstand push-up later.

How to do it

Place a pillow or thin mat on the floor where your head will land. Kick up into a handstand against the wall, belly facing the wall if possible. Lock out your arms, squeeze everything, and keep your body in one long line heel-to-hand. Bend your elbows to lower the top of your head to the floor between your hands. Press back up to a full handstand lockout.

Target

• Sets: 3
• Reps: 10
• Rest: 90 seconds between sets
• Advance when: 3×10 with head touching the floor

Key tips

• When starting out, get a friend to hold your feet, to help a slow descent and pulling you up again. After a few sessions, the friend should apply less and less help as you progress
• Face the wall (belly in) for better form; face away for easier kick-ups while learning
• Lower under control. Don't just drop onto your head
• Keep your core tight and body in one long straight line, don't banana-back
• Place a folded mat, pillow, or pad under your head while learning the range
• Bail safely: cartwheel out if you feel yourself falling, don't collapse onto your head