> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Handstand pushup

> Elite · Dynamic · Bilateral. Strength, balance

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Also known as: HSPU, Freestanding deep handstand pushup.

| | |
| - | - |
| **Difficulty** | Elite |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Hunter |
| **Video length** | 15 s |

## Technique

1. Perform a Handstand on an elevated support such as Parallettes. The elevation is necessary for your head to go below the level of your hands and for this exercise to be considered a Handstand pushup and not a Headstand pushup.
2. Start bending at the shoulders and elbows to bring your body down.
3. As you go down, the upper part of your torso will naturally go in front of your hands, and your legs will go behind your hands.
4. At the bottom position, your whole body will be at a slight angle leaning forward.
5. Push back up to the Handstand position, where your whole body is aligned vertically.

## Form tips

* Avoid arching your back: there should be a straight line from your feet to your shoulders at all times.
* Avoid letting your elbows flare out to the sides: they should stay relatively close to the centerline.

## Muscles

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        </g>
      </svg>
    </div>
  </div>

  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Back</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Serratus anterior</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Shoulders</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Triceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Neck</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Chest</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Forearms</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Lower trapezius
  * Serratus anterior
  * Anterior deltoid
  * Middle deltoid
  * Triceps brachii (long head)
  * Triceps brachii (medial head)
  * Triceps brachii (lateral head)
  * Posterior deltoid
  * Upper trapezius
  * Levator scapulae
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/parallettes" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00a.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=26e3cfa1450c1804eeac014f2490914d" alt="Parallettes" noZoom className="m-0 w-full h-full object-contain" width="250" height="261" data-path="images/equipment/q00a.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Parallettes</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/back" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Back</a><a href="/collections/strength/chest" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Chest</a><a href="/collections/strength/triceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Triceps</a><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a><a href="/collections/strength/neck" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Neck</a><a href="/collections/strength/forearms" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Forearms</a><a href="/collections/strength/bent-arm" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Bent-arm</a><a href="/collections/strength/vertical-pushing" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Vertical pushing</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="medal" size={16} /> Calisthenics skills</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/calisthenics-skills/handstand-pushup" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Handstand pushup</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Elbow</span><a href="/collections/joint-movements/elbow-extension" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />extension</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-flexion-upward" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion upward</a><a href="/collections/joint-movements/shoulder-flexion-backward" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion backward</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Wrist</span><a href="/collections/joint-movements/wrist-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="Rings strap handstand pushup" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e09j.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=23cfdd6b6dcd49201b2901318ec637b1" href="/exercises/rings-strap-handstand-pushup-e09j" width="320" height="320" data-path="images/exercises/e09j.jpg">Elite</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Chair handstand" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e02f.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=7ac547516c8ed55f58306620327c4183" href="/exercises/chair-handstand-e02f" width="320" height="320" data-path="images/exercises/e02f.jpg">Advanced</Card>
  <Card title="Headstand pushup" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e04y.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=c8b4c9158a253f0c5f7bc2611679d477" href="/exercises/headstand-pushup-e04y" width="320" height="320" data-path="images/exercises/e04y.jpg">Advanced</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Chest roll press-to-handstand" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e02j.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=b50cab7ac127c6ffe604ed065983b3fd" href="/exercises/chest-roll-press-to-handstand-e02j" width="320" height="320" data-path="images/exercises/e02j.jpg">Elite</Card>
    <Card title="Bent-arm pike press-to-handstand" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e028.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=586ed792689be3a68f7f4857383beeb9" href="/exercises/bent-arm-pike-press-to-handstand-e028" width="320" height="320" data-path="images/exercises/e028.jpg">Advanced</Card>
    <Card title="Handstand block walk" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0rf.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=36cfd532298e64e3c6d7be679b3c9b26" href="/exercises/handstand-block-walk-e0rf" width="320" height="320" data-path="images/exercises/e0rf.jpg">Elite</Card>
    <Card title="Straight-arm pike press-to-handstand" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e02m.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=a09ade8354f1c10dbf419f59060c112a" href="/exercises/straight-arm-pike-press-to-handstand-e02m" width="320" height="320" data-path="images/exercises/e02m.jpg">Elite</Card>
    <Card title="Shoulder-Pressing Pose sequence" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/w01r.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=bc3ac68ef61a4b4f93b7ce64b92e4c2b" href="/exercises/shoulder-pressing-pose-sequence-w01r" width="320" height="320" data-path="images/exercises/w01r.jpg">Elite</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/handstand-pushup-e04e). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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