Deficit wall handstand push-up

A wall handstand push-up with your hands on parallettes so your head can go below hand level, adding range and difficulty for the shoulders and triceps.

How to do it

1. 01Set two sturdy parallettes on a non-slip floor, slightly wider than your shoulders and about a hand-span from the wall.
2. 02Grip the handles and kick up with your back to the wall, arms locked, abs and glutes braced.
3. 03Bend your elbows and lower slowly so your head passes between the handles, going until your shoulders are near hand level or as deep as you can control.
4. 04Press hard back to straight arms, elbows tucked about 45° and body straight.
5. 05When the set is done, bring your feet down one at a time; add depth gradually over weeks.

Common mistakes

• Going too deep too soon — start with a small deficit and only add depth while every rep stays clean.
• Parallettes sliding or wobbling — check they are stable before each set and use a non-slip floor.
• Elbows flaring at the bottom — keep them tucked about 45° to protect your shoulders.

In the Handstand push-up progression

1. 1Elevated pike push-up
2. 2Wall handstand push-up negative
3. 3Wall handstand push-up
4. 4Deficit wall handstand push-up
5. 5Freestanding handstand push-up

Standard to move on: 3 sets × 6, two sessions in a row.