Overhead pressing

Handstand push-up negative

Kit
Wall
Works
front delts · triceps
Also
upper chest · upper back · core · forearms

The handstand push-up negative is the lowering half of a wall-supported handstand push-up: you kick up, come down under control, then step out and reset. It loads the shoulders and triceps hard at long ranges without asking you to press your whole bodyweight back up, so it suits people who already hold a solid wall handstand and want to build toward the full movement.

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Form

How to do handstand push-up negative

  1. 1Face the wall, place your hands on the floor about a hand's width from it, shoulder width apart, fingers spread and pointing forward. Kick up one leg at a time until your heels rest lightly on the wall and your body is stacked over your hands.
  2. 2Squeeze your glutes and brace your midsection so your ribs do not flare and your back stays flat against that straight line.
  3. 3Breathe in, then bend your elbows and lower slowly, keeping them tracking forward and slightly out rather than flaring wide.
  4. 4Keep lowering until the top of your head lightly touches the floor, staying as slow as you can control for the last few inches.
  5. 5Tuck your chin, step or roll down out of the handstand rather than pressing back up, then walk your feet in, stand, and set up again for the next descent.
  6. 6Keep the effort going for the countdown, taking as long as you need between descents to set up cleanly.

Watch for

Common mistakes

  • Dropping fast and landing on your head instead of controlling the descent.

    Fix: Slow the first half of the lowering deliberately, and if you cannot brake it, build strength with an easier vertical push first.

  • Arching the lower back so the hips sag away from the wall.

    Fix: Squeeze your glutes and pull your ribs down before you start bending your elbows, and hold that brace all the way to the floor.

  • Elbows flaring straight out to the sides, which shortens the range and stresses the shoulders.

    Fix: Point your elbows forward and slightly out, keeping your forearms close to vertical as you descend.

Variations

Easier and harder

EasierElevated pike push-upsBench or chair

Sessions

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