PushBW
An isometric hold in an inverted handstand position with the body supported against a wall (chest-to-wall or back-to-wall), building the shoulder stability and confidence needed before attempting handstand push-ups.
Demo: Bodyweight training demo
Sets
4
Reps
20-45 sec hold
Rest
1 min
Contraindications
Wrist pain — build up wrist tolerance gradually with wrist prep drills before extended holds.Setup
Kick up into a handstand against a wall, either facing the wall (chest-to-wall) or with the back to the wall.
Execution
- 1Press actively through the hands, spreading the fingers for balance
- 2Keep the body in a straight, hollow-body line
- 3Hold the position for the prescribed time, breathing steadily
- 4Come down under control, don't just collapse
Key cues
- Press away from the ground actively, don't just hang out passively
- Squeeze the whole body — glutes, core, quads
- Push through the fingertips for fine balance
- Keep the head neutral, eyes looking at the wall or hands depending on variation
Common faults
- Passive shoulders (not actively pressing) leading to sagging
- Excessive lower back arch (banana back)
- Holding the breath the whole time
- Coming down uncontrolled
Tweaks
- Progress hold duration over weeks (10s to 60s+)
- Alternate chest-to-wall and back-to-wall for different feedback
- Add single-arm lifts once base strength is built
Regressions
Progressions
Muscles
Primary: Anterior Deltoid, Triceps Brachii, Core
Secondary: Serratus Anterior, Wrist Flexors/Extensors
Sources
- Tutorial: Get your first Handstand Push Up (wall hold progression)
- Handstand hold biomechanics - gymnastics strength canon
Attribution: Gymnastics strength canon