Handstand Push-Up

Also written as Handstand push ups, Handstand push ups (or military press)

Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.

What it trains

anterior deltoid, lateral deltoid

Also: triceps brachii, upper trapezius, core

Equipment

bodyweight, wall

Setup

Place the hands on the floor slightly wider than shoulder width, about a hand's length from a wall.
Kick up into a handstand with the heels resting lightly on the wall.
Brace the abs and squeeze the glutes so the body stays straight.

Execution

1.Bend the elbows to lower the head toward the floor under control.
2.Lightly touch the head down, keeping the elbows angled slightly forward.
3.Press back up to full lockout.

Breathing

Inhale on the descent, exhale as you press.

Form cues

Stay hollow — do not let the lower back arch off the wall.
Head and hands form a triangle on the floor.
Press all the way to locked elbows.

Common mistakes

Arching the lower back and losing the straight line.
Flaring the elbows straight out to the sides.
Kicking up too hard and crashing into the wall.

Scaling & substitution

The program itself offers a military press as the alternative if handstand push-ups are not available to you.

Safety

Practise kicking up and coming down safely before adding reps. Keep the head landing soft, and use a folded mat under the head while learning.