What muscles does the Handstand Push-Up work?

The Handstand Push-Up mainly works the front delts, side delts and triceps.

What equipment do you need for the Handstand Push-Up?

None: it is a bodyweight exercise.

How many sets and reps of the Handstand Push-Up?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Handstand Push-Up?

Band Front Raise, Band Overhead Press, Band Shoulder Dislocates and Barbell Overhead Press work the same main muscle.

Handstand Push-Up

Kick up against a wall and lower the head to the floor under control before pressing back to lockout.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Front delts, Side delts, Triceps
Equipment: Bodyweight
Movement: Push

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the front delts, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Handstand Push-Up work?: The Handstand Push-Up mainly works the front delts, side delts and triceps.
What equipment do you need for the Handstand Push-Up?: None: it is a bodyweight exercise.
How many sets and reps of the Handstand Push-Up?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Handstand Push-Up?: Band Front Raise, Band Overhead Press, Band Shoulder Dislocates and Barbell Overhead Press work the same main muscle.

Program it for your clients

Coaches add the Handstand Push-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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