Wall Handstand Push-Up

The bodyweight vertical press. A pad under the head shortens the range to start.

• Compound
• Bodyweight
• Advanced

How to do it

• Hands slightly wider than your shoulders
• The head lowers in front of the hands, forming a tripod
• Press until the arms lock

Sets, reps and tempo

Ranges: 2–8 reps · 1–3 RIR

Tempo: Drive up with intent and no swinging; lower in 2–3 s under control

Common mistakes

• Dropping onto the head
• Flaring the elbows fully out to the sides

Muscles worked

Primary

• Anterior deltoid
• Triceps

Secondary

• Traps
• Core / abs

Alternatives

• Pike Push-Up
• Chest-to-Wall Handstand
• Standing Overhead Press