Push
Push
Handstand Push-up (Wall)
Advanced
Level 68/100
The wall handstand push-up (HSPU) is the premier shoulder-pressing exercise in calisthenics. Fully inverted, almost all the work falls on the delts, triceps, and shoulder stabilizers—the bodyweight equivalent of a military press.
LevelAdvanced
Sets3-5 × 3-8 reps
Rest2-3 min
EquipmentFloor, Wall
Getting into the handstand
From quadruped with feet on the wall, walk up (wall walk). Or kick up: hands on the floor facing the wall, kick into the handstand.
Hspu execution
Hands 20-30 cm from the wall, shoulder-width apart. Chest facing the wall. Core braced. Bend the elbows with control so the head descends toward the floor between the hands. Elbows open to the sides naturally. Lower until the head nearly touches the floor. Press back to vertical with shoulders and triceps.
Safety
If you fail, bend the elbows more and roll forward safely.
Progression
Start with partial range (5-10 cm) and increase gradually. Then build reps. Finally practice freestanding.
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