Handstand Push-Up (Wall Assisted)

The Handstand Push-Up (Wall Assisted) is an advanced bodyweight exercise that targets the shoulders (deltoids), triceps, and upper chest. It also engages the core, lower back, and wrists for stability and balance. The wall assistance helps beginners or intermediates perform this challenging movement by offering support and balance while focusing on upper body strength and technique.

This exercise is excellent for building pressing strength and improving shoulder stability, making it a great progression toward mastering the unassisted handstand push-up.

How to Perform the Handstand Push-Up (Wall Assisted)

1. Setting Up:

• Start by positioning yourself facing the wall with your hands about 6-12 inches away from the wall, depending on your comfort level and flexibility. Your hands should be shoulder-width apart or slightly wider.
• Place your feet against the wall so that your body is angled at about a 45-degree angle to the floor, with your body in a straight line from head to toes. Your legs should be bent slightly or fully extended, depending on the range of motion you’re comfortable with.
• Ensure that your hands are planted firmly on the floor with fingers spread for maximum stability and your shoulders are directly over your wrists.
• Keep your head aligned with your spine and gaze between your hands to maintain neutral neck alignment.

2. Kick-Up into the Handstand Position:

• Begin by kicking up into the handstand position with your legs while using your arms and shoulders for control. You should be able to lift your legs one at a time, kicking them up to the wall and gradually finding balance with your feet resting gently against the wall.
• Engage your core and glutes to keep your body in a straight line as you position yourself against the wall. Avoid arching your back excessively or letting your legs sway too much.
• Once you’re comfortable, your hips should be aligned directly above your shoulders, and your feet should be lightly resting against the wall for support.

3. Lowering into the Push-Up:

• Inhale and begin to lower your body towards the floor by bending your elbows, keeping them close to your body. Lower down as much as you can without losing control, ideally stopping just before your head touches the floor.
• Focus on maintaining proper form, keeping the shoulders down and back and preventing excessive arching of your back. Your elbows should point outward at about a 45-degree angle from your body, not flaring directly out to the sides.
• Keep your core engaged to prevent the body from swaying or losing stability. The wall assistance allows you to focus on the movement while keeping your balance.

4. Pressing Back Up:

• Once you’ve reached the bottom of the movement, exhale and push back up through your palms to straighten your arms. Pressing with your shoulders and triceps, extend your arms fully at the top, keeping your body in a straight line.
• Make sure to press through your shoulders rather than your elbows or wrists, and engage your triceps and deltoids to move efficiently.
• Focus on control as you press upward, ensuring that you don’t kick or jerk your body to avoid injury.

5. Returning to the Starting Position:

• Once you’ve completed the push-up, keep your feet gently pressed against the wall for support as you come down.
• To exit the handstand, carefully kick your legs back down to the ground or gently roll out of the position if you feel unstable.

Reps and Sets:

• Beginners: Start with 3-5 reps per set, performing 2-3 sets. Focus on form and control before progressing to more reps.
• Intermediate: Try 5-8 reps per set, performing 3-4 sets. Increase the number of reps as you become more confident.
• Advanced: Aim for 8-12 reps per set, with 4-5 sets. If you’re aiming for volume, consider incorporating this exercise into your routine as part of a broader shoulder workout.

Variations and Progressions

1. Wall Assisted Handstand Hold (Beginner Progression):

• Start by holding a handstand against the wall without performing the push-up. Focus on building shoulder stability and getting comfortable in the inverted position. Hold for 20-30 seconds and gradually increase the time as you improve.

2. Wall Assisted Handstand Push-Up with Reduced Wall Contact:

• As you get stronger, reduce the amount of contact between your feet and the wall. This will force you to engage your core and balance more actively, preparing you for the unassisted version of the handstand push-up.

3. Pike Push-Ups:

• Perform pike push-ups with your feet on the ground and your hips raised in the air. This is a great intermediate step before attempting the handstand push-up as it mimics the same shoulder pressing motion with less body inversion.

4. Unassisted Handstand Push-Up (Advanced):

• Once you've mastered the wall-assisted handstand push-up, you can begin transitioning to an unassisted version. This requires a strong core and shoulder stability, as well as the ability to balance in a handstand without support.

Tips for Maximum Effectiveness

✅ Engage Your Core: Make sure your core is tight throughout the movement to keep your body aligned and prevent unnecessary strain on the lower back.

✅ Control Your Descent: Don’t drop too quickly into the push-up. Slowly lower yourself to engage the shoulders and triceps effectively. A slow, controlled descent leads to better muscle activation.

✅ Keep Elbows Close: When performing the push-up, try to keep your elbows at a 45-degree angle from your body. This protects your shoulder joints and ensures a more efficient movement.

✅ Focus on Shoulders, Not Wrists: Your wrists will bear a significant amount of weight, so don’t let them take over the movement. Focus on pressing with your shoulders and triceps.

✅ Don't Arch Your Back: Keep a neutral spine and avoid overarching the lower back. Engage your glutes and core to maintain a straight line from head to heels.

Common Mistakes to Avoid

❌ Letting Feet Drift Too Far from the Wall: If your feet move too far from the wall, you’ll lose stability and balance. Keep your feet lightly pressing against the wall to maintain control and prevent falling.

❌ Flaring Elbows Out: Avoid flaring your elbows out to the sides. This can cause shoulder strain and make the movement less efficient. Keep your elbows at about a 45-degree angle.

❌ Not Engaging the Core: A weak core can cause your body to sway during the push-up. Keep your core muscles engaged throughout the movement to maintain a straight body position.

❌ Using Momentum to Push Up: Do not rely on momentum to push yourself up. Instead, focus on controlled pressing using your shoulders and triceps to lift your body.

Conclusion

The Handstand Push-Up (Wall Assisted) is a challenging and rewarding exercise that focuses on shoulder and triceps strength while improving overall core stability and balance. By using the wall for support, you can gradually build up the necessary strength and confidence to eventually perform the movement unassisted. Whether you’re aiming to improve your pressing strength or develop more shoulder stability, this exercise is a valuable addition to your workout routine.