Wall handstand push-up

A handstand push-up with your heels on the wall — the heaviest vertical push you can train with just a floor and a wall, building the shoulders and triceps.

How to do it

1. 01Put a folded towel on the floor by the wall, place your hands slightly wider than your shoulders about a hand-span from the wall, and kick up with your back to the wall.
2. 02Lock your arms, brace your abs and glutes and rest your heels lightly on the wall.
3. 03Bend your elbows and lower under control until the top of your head lightly touches the towel, head slightly in front of your hands to form a triangle.
4. 04Push the floor away to straighten your arms, keeping your body straight and your elbows tucked about 45°.
5. 05When the set is done, bring your feet down one at a time and stand up slowly.

Common mistakes

• Crashing onto your head — lower slowly and touch down lightly; go back to negatives if needed.
• Arching hard and kicking your legs to get up — brace your abs and glutes and press with your shoulders and arms only.
• Lowering the head straight between the hands — bring it slightly in front to form a triangle, elbows tucked about 45°.

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 × 8, two sessions in a row.