Videos
Instructions
- Face a wall and kick into a handstand position, keeping your body tight and aligned.
- Maintain a straight line from hands to toes with your heels lightly touching the wall.
- Lower your head slowly and under control until it gently touches the floor.
- Push back up by extending your arms, returning to full lockout at the top.
- Repeat for the desired number of repetitions while maintaining strict form.
Technical Tips
- Engage your core and glutes to maintain a straight body line.
- Avoid arching your back or flaring your elbows excessively.
- Keep your hands shoulder-width apart and fingers spread for balance.
- Lower yourself in a controlled manner to avoid neck strain.
- Ensure your head travels slightly forward to maintain vertical pressing mechanics.
Breathing Tips
- Inhale as you lower your body toward the floor.
- Exhale forcefully as you push back up to the starting position.
- Avoid holding your breath during the movement to prevent internal pressure buildup.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Neck or cervical spine issues
- Wrist or elbow joint instability
- High blood pressure or cardiovascular risk without medical clearance
The Strict Handstand Push-Up is a high-level calisthenics movement designed to build maximal strength and stability in the shoulders and arms using only bodyweight. By eliminating momentum and kipping, this exercise isolates vertical pushing power, making it a favorite among gymnasts, CrossFit athletes, and bodyweight training enthusiasts. The movement involves lowering and pressing the body in a fully inverted position against a wall, demanding exceptional balance, muscular control, and full-body tension. Unlike variations that incorporate leg drive, the strict form ensures that the shoulders, triceps, and upper chest perform the majority of the work. This makes it a powerful tool for developing overhead pressing strength without weights, while also challenging core engagement and spatial awareness. Mastery of this skill requires a foundation of strong shoulders, stable wrists, and disciplined technique. Practicing the Strict Handstand Push-Up enhances proprioception, improves body control, and contributes to advanced bodyweight strength capabilities. It's a cornerstone movement for those aiming to achieve elite calisthenics performance and upper-body control.
How do I get strong enough to do a strict handstand push-up?
To build strength for a strict handstand push-up, progressively train with pike push-ups, wall-supported holds, and shoulder press variations. Focus on improving shoulder strength, core stability, and control in the inverted position.
Is a strict handstand push-up good for building shoulder strength?
Yes, the strict handstand push-up is highly effective for developing shoulder strength as it emphasizes vertical pressing without momentum, requiring full muscle engagement and control.
Can I do handstand push-ups without a wall?
While it's possible to perform freestanding handstand push-ups, using a wall provides support and allows safer, more controlled progression, especially when building strength and balance.
Are strict handstand push-ups bad for the neck?
When performed with proper form, strict handstand push-ups are safe, but individuals with pre-existing neck issues should avoid them or consult a healthcare provider before attempting.
How many reps of strict handstand push-ups should I aim for?
Start with low reps, such as 1–5 per set, focusing on perfect form. As strength and control improve, gradually increase volume while maintaining strict technique.