Handstand push-ups are hard because your body is upside down and balancing on your hands.
Your wrists, elbows, shoulders, and hips must work together to keep you from falling.
The smaller base (your hands) and higher center of gravity make balancing much more difficult than just standing up.
Your wrist muscles are especially important—they act like your ankles do when standing.
Handstand push-ups combine two of the most challenging exercises [2] – the inverted position press and a plank – into one extremely demanding move. If you’re a master of the standard push-up and can easily complete sets of 20 or more reps, then you’re probably ready to take things to the next level.
If you’re not quite there yet, look no further than our handy guide for some expert advice on mastering handstand push-ups safely and effectively.
In the world of fitness, pushing the boundaries of our physical capabilities is a constant pursuit. Handstand pushups are a challenging and dynamic exercise.
It has also gained popularity among fitness enthusiasts looking to enhance their upper body strength and balance.
Technique Matters
- You need strength and good technique to hold a handstand for a long time.
- Having a pretty handstand doesn’t mean you can hold it long—you still need strength to stay up.
Medical Disclaimer: The information in this blog is for educational and enlightening purposes only and is not intended as medical advice. The content in this post is not meant to substitute for a professional medical diagnosis, advice, or treatment. Always ask advice from your physician or other qualified health providers with any questions you may have regarding a medical condition.
How Your Neck Could Be Injuring You During Your Handstand Push-Up
1. Head-Forward Posture
- As you raise your hands over the head, and your head is being forward, it creates a weak spot in the spine.
- With that head forward, the neck is in a weak position, and it puts a lot of stress on your spine [4] and midback areas.
- Then, the weak points decrease how much overhead press force you can create.
- The force you are creating, will put a lot of stress in the neck area and irritate.
2. Shoulder-Forward Posture
- Often, your shoulder will come forward and that certainly affects the range of motion that you have.
- When you try to press your hands up, your body moves back and puts a lot of stress on your shoulder joints [3] and rotator cuff because of the decrease in range motion in your shoulder.
How to Do a Handstand Push-Up (Wall-Assisted)
1. Warm Up
- Focus on shoulders, wrists, and core.
- Do arm circles, wrist rolls, and plank holds.
2. Get into Starting Position
- Face a wall, place hands on the floor about 6–12 inches away.
- Hands should be shoulder-width apart, fingers spread wide.
- Kick up into a handstand with heels resting on the wall.
3. Lower Yourself (Eccentric Phase)
- Slowly bend your elbows, keeping them close to your body.
- Lower until your head nearly touches the ground or a soft pad.
- Keep your core tight and back straight.
Benefits of Handstand Pushups
Handstand push-ups are a great way to build muscles that keep you stable and strong while inverted.
- Improves strength, endurance, and balance.
- Improves upper-body muscular endurance and stability, especially in gymnastics, acrobatics, or for those requiring upper-body balance.
- Used for shoulder rehabilitation and strength training.
- Enhances postural control and joint stabilization.
- Increases shoulder stability (helps prevent injuries)
- Boosts body awareness and control
- Handstand Pushups offer circulation benefits from inversion
- Makes workouts fun and motivating
- Can be progressed gradually from easier versions
- Builds confidence through mastering a challenging move.
Risks of Handstand Push-Ups
- Neck Pain: Too much pressure can hurt your neck, especially with bad form or kipping push-ups.
- Shoulder Injuries: Weak or tight shoulders can get strained or hurt.
- Wrist Strain: Your body weight is on your hands, so your wrists can get sore or injured.
- Falling Over: Losing balance can make you fall and get hurt.
- Handstand push-ups can cause eye pressure, leading to Valsalva retinopathy (bleeding in the eye). One case involved a 32-year-old man who lost vision in one eye temporarily. Dr. Barrett Katz said it’s like “pulling a shade down over the retina,” a known eye issue.
- High Blood Pressure: Being upside down can raise blood pressure—avoid if you have heart issues.
- Back or Spine Issues: Bad form can bend your back too much or press on your spine.
How Your Neck Could Be Injuring You During Your Handstand Push-Up
Handstand push-ups can stress the neck and shoulders if done with poor posture.
Two common posture mistakes:
- Head-forward posture → weakens the neck, increases spinal stress.
- Shoulder-forward posture → reduces shoulder mobility, strains the joint, and to the rotator cuff muscles.
Improper form can lead to neck and shoulder pain. Posture correction is essential for safe handstand push-ups.
I have reached my destination in New Brunswick, hanging out with Dan Go and Eric Wong.
We hang out in the living room, swatting mosquitoes while we work on our blog posts and articles. It has been great chatting with them about what they are working on, doing, and training.
Now, for what I’ve got for you today.
I hope you enjoyed yesterday’s post on how to do a handstand against the wall.
Today, Logan has a progression for the handstand that you can give a try; you can check out what he does here:
Rick Kaselj: You saw what Logan did, and now we will talk a little about what Logan did. But first, I get Logan to introduce himself.
So Logan, Who Are You, And Why Do You Do Those Things?
Logan Christopher: My name is Logan Christopher from Santa Cruz, California. I just got into exercising and wanted to go as far as possible, having fun by doing handstand push-ups, kettlebell juggling, and all kinds of mistaken stuff. I pulled fire trucks by my hair; that’s what I do.
Rick Kaselj: You wrote an article on exercises for injuries about handstands, and now that the progression is to do the handstand push-ups. Maybe you can talk about the benefit of like doing a handstand and progressing to handstand push-ups.
Logan Christopher: Sure. So with the handstands pushups, some of the benefits are you are inverted, which actually if you look at some Yoga information.
It is great for your health just getting in that reverse flow of gravity you are training your whole body as one unit, learning on how to use it with some coordination balance even against the wall.
Working on the handstands and then going to handstand push-ups is a phenomenal exercise to build strength, coordination, and other things. For most people, it is not a coordinated move the first time they try. So when you do it in the open, it takes a lot more, which takes quite a bit more training. Still, you don’t even need to do that to get the benefits of doing handstand pushups, even against the wall.
Convo With Logan Christopher
Rick Kaselj: And it is a neat party trick. You can knock that out and entertain people from it.
Logan Christopher: Absolutely, I have entertainment with parties.
Rick Kaselj: Have a look at the article where Logan talks about working on doing handstands. There are a lot of benefits from the handstand pushups side of things, and you can end up progressing to the handstand push-ups. Do you have any other things that you want to add?
Logan Christopher: I would say this, the reason that I got into handstands was I just saw someone else doing it, and I said wow, I want to be able to do that. It’s not going to be about motivation or anything like that. It is really easy because it is fun to do. It goes a long way to work out things, but if you can find things in your exercise and training that you enjoy and have fun with, you will get more benefits from doing handstand pushups.
Why Should You Do Handstand Push-Ups?
Handstand push-ups are the way to go if you’re after a full-body workout [¹] that pushes you to the limits. If you’re reading this, then it’s likely that you’re already aware of the benefits of handstand pushups. You may even be wondering if there are other exercises that can be as effective.
Handstand push-ups are incredibly demanding exercises and require a high level of balance and strength to perform. Because they’re such an advanced exercise, you’ll reap serious fitness rewards.
Rick Kaselj: Yeah. And if you are the challenging person that Logan is, it is something you can work up to. Logan, where can people get more information about you?
Logan Christopher: LegendaryStrength.com, that’s my main website; all sorts of information is there.
Rick Kaselj: About incredible feats of strength or pure entertainment, so either/or.
Logan Christopher: Yes, like juggling kettlebells.
Rick Kaselj: Yes, we were watching some of it last night.
Logan Christopher: It’s fun stuff and also fun to watch. You can find my YouTube channel, look around, and be entertained.
Rick Kaselj: If you would like to progress to handstand push-ups, you can check out The Ultimate Guide to Handstand Push-ups that Logan put together.
Conclusion
Handstand push-ups are a great way to build strength, balance, and control—but only if you do them the right way.
They work your whole upper body and help with shoulder stability and posture, but they can also hurt your neck and shoulders if your form is bad.
Using a wall and warming up first makes them safer.
So, if you take your time, use good technique, and build up slowly, handstand push-ups can be a powerful and fun part of your fitness routine.
Don’t let shoulder pain slow you down. Start these Effective Rotator Cuff Exercises now to boost stability, prevent injury, and regain full range of motion. Take control of your shoulder health—start your recovery today!
FAQs
Are handstand push-ups good or bad?
Handstand push-ups can be very good for you if performed correctly. Unlike normal push-ups, they lift your entire body weight, making them an intense body weight exercise. They strengthen your upper body, especially the chest muscles, shoulders, and arms. Practicing strict handstand or kipping handstand pushups also builds body control and coordination. However, poor technique can lead to injury because you are inverted and bearing all your weight on your arms. To do a successful handstand push-up, ensure your posture is correct and you’re strong enough to handle the demand.
Are handstands bad for your health?
Handstands are not bad for your general health—they’re great for improving whole body strength, balance, and circulation. They’re similar to pike push-ups and pull-ups in how they challenge your upper body strength. However, people with high blood pressure or certain heart conditions should be careful, as the inverted position can increase pressure in the head. For most healthy people, though, practicing a handstand position with proper form is a safe and rewarding way to build body weight strength.
Is a handstand bad for your head?
Doing a handstand isn’t usually bad for your head, but there are risks if you do it wrong. In kipping handstand pushups or even strict handstand pushups, slamming your head into the ground or letting your neck take too much pressure can be dangerous. That’s why padding and proper technique are key when performing handstand push-ups. Keep your body aligned to avoid excess stress on your head and neck, and focus on using your chest muscles and shoulders to support your entire body weight.