Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Shoulders

Handstand Push-Up

Also called HSPU

BodyweightCompoundNeeds coaching
Front
Back
Primary Secondary

Works

Delts

Also triceps, traps

You need

Wall

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Kick up to a wall handstand, hands just wider than your shoulders
  2. 2Lower your head to the floor, elbows at about 45°
  3. 3Press back to straight arms

Most common mistake

Flaring the elbows wide and landing on the top of the head.

Watch a demo
C
For functional
#41 of 45
See the full list →
Research
54
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 54
TransferStrong
Injury protectionFair
PracticalityGood

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • AFront SquatBarbell
  • APush PressBarbell
  • AKettlebell SwingKettlebell
  • SPull-UpBodyweight

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