Videos
Instructions
- Begin in a handstand position with arms extended, hands gripping the parallettes shoulder-width apart.
- Keep the core engaged and legs together, fully extended and aligned vertically.
- Lower your body under control until your head nearly touches the ground between the parallettes.
- Pause briefly, then push back up to the starting position until arms are fully locked out.
Technical Tips
- Keep your body tight and avoid arching your back.
- Control the descent to prevent shoulder strain.
- Ensure elbows stay tucked at approximately 45 degrees to avoid flaring.
Breathing Tips
- Inhale while lowering your body.
- Exhale forcefully as you push yourself back up.
Medical restrictions
- Shoulder injuries or instability
- Cervical spine issues
- High blood pressure
- Wrist joint pain or carpal tunnel syndrome
The Parallel Handstand Push-Up is an advanced bodyweight exercise that targets upper body strength, balance, and control. Performed with the hands elevated on parallettes or similar support, this movement allows for a deeper range of motion compared to the standard handstand push-up, intensifying muscle engagement and improving overall shoulder mobility. This exercise is highly popular among calisthenics athletes, gymnasts, and CrossFit practitioners seeking to develop pressing power, shoulder endurance, and body control. By requiring significant upper body strength and proprioception, the Parallel Handstand Push-Up contributes to enhanced muscular coordination and joint stability. It also promotes a stronger kinetic chain by recruiting multiple muscle groups in a compound movement. Due to its demanding nature, this exercise is typically integrated into advanced training programs and progression-based routines. Whether used as a performance benchmark or as part of a bodyweight strength circuit, the Parallel Handstand Push-Up remains one of the most respected and effective gymnastic pushing movements.
How do I build up to a Parallel Handstand Push-Up?
Start with wall-supported handstand push-ups and pike push-ups to build shoulder and triceps strength. Gradually increase the range of motion and incorporate parallettes once strength and balance improve.
Is the Parallel Handstand Push-Up effective for building shoulder muscles?
Yes, the Parallel Handstand Push-Up is excellent for developing deltoid, triceps, and upper chest strength due to its vertical pressing angle and full-body control requirement.
Can beginners do Parallel Handstand Push-Ups?
No, this exercise is recommended only for advanced practitioners. Beginners should focus on strength-building progressions like incline pike push-ups or wall-assisted variations first.
What muscles do Parallel Handstand Push-Ups work?
This exercise primarily targets the shoulders and triceps, while also engaging the front deltoids, upper chest, and serratus anterior as stabilizers.
Do I need equipment for Parallel Handstand Push-Ups?
You don't need traditional gym equipment, but using parallettes or sturdy blocks is essential to safely perform this movement with an extended range of motion.