Handstand push-ups are the best thing you can do to get bigger, wider & stronger shoulders &…

Follow these 4 steps to get strong enough to do Handstand pushups…

Step 1

Start off by doing 5-to-10 sets of 5-to-10 reps of walking into a handstand and then holding your handstand for 5-to-30 seconds (see video above) and…

Once you can easily get into a handstand and hold it for 5-to-30 seconds… you move on to step 2

Step 2

Now you can actually do handstand pushups by doing pushups ¼ or ½ way down to the floor by placing boxes or other objects under your head (see video above) and as you get stronger…

You can do handstand pushups coming down closer & closer to the floor and for your handstand pushup workout…

Make sure you keep challenging yourself doing handstand pushups by going down lower & lower until you can do handstand pushups coming all the way down to the floor and…

Once you can do 3-to-5 handstand pushups coming all the way down to the floor - Go to step 3 but if you're still have trouble doing handstand pushups…

Do Handstand Push-ups Negatives: Just take 5 seconds or longer to lower yourself to the bottom position of a Handstand Push-ups and don't push yourself back up (Just stand up & complete another negative) to build up enough strength to do regular handstand pushups.

Step 3

Now you can start doing elevated Handstand pushups and the same rules apply…

Step 4 - Advanced

For women to get sexier shoulders, firmer arms & abs with Handstand pushups…

Here's the workout you can do to get sculpted shoulders, firmer arms & belly…

More Shoulder Exercises…

Click on photos to see how to do exercise

Make sure you also see…

You may also want to look at…

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There are 19 comments

This video helped me a lot, i can do one complet !

Adrian i want to build muscle and dont know what the best guide you have to do it:


or this


I have dumbells till 10 kilos, a pull up bar and i have a hill near house.
what traning would work best for me?

thank you

November 17, 2015

Adrian Bryant

start off with the plan without weights

November 18, 2015

Dave Creedon

How far apart are your hands from each other?
Every time I do Handstand push ups I feel my hands are at different lengths away from each other? What distance would you say roughly should be between your hands that is best for shoulder development?

November 22, 2014

Adrian Bryant

too close = mostly tricpe so try to have at least shoulder width but mine are a little wider than shoulder width

November 22, 2014


Hi Adrian, I love your videos (handstand push ups)

What kinds of blocks are you using & where can I get some?


Raphael from Toronto,Canada

January 13, 2013

Adrian Bryant

I'm using aerobic steps

January 14, 2013


hey adrian i am 6'3 and my shoulders are too broad and my neck is too thin making my face look small ..... .i have recently put on weight all in the belly .....want to know what kind of exercise should i do to make my body look good....i dont wanna look tooo broad

January 12, 2013

Adrian Bryant

how much do you weigh

January 13, 2013


wow are you f***ing serious?

February 27, 2012


Is this how you got mass ?
What was your routine ?

December 14, 2011

MC West

HSPU's cause the capillaries around my eyes to darken for 2-3 days after exercising - this is very concerning for me as I have fair skin & light eyes - just wanted to share this thx.

December 12, 2011


Man, you are a beast!

October 11, 2011


I have been doing HSPUs for 3 months. I could not see any result on my shoulder. Why is that?

October 02, 2011

Adrian Bryant

where you doing full range HPUS using platform boxes and where you hands close to the wall?

October 02, 2011


Outstanding video tutorial, Adrian!

My question: You do your handstand pushups facing the wall. Is there a reason or an advantage to doing them facing the wall, as opposed to doing them with your back against the wall? Does it matter?


September 28, 2011

Adrian Bryant

It doesn't matter I just feel more comfortable doing it that way and doing it the other way may be easier b/c you don't have to walk your hands back up on the wall

September 28, 2011

John Feddee

Hand stand push ups make me fart all day when I do them after breakfast. I am now doing 2 extra sets because I love the smell so much..... Thanks for bringing this perfect odor to my life.

PS: My wife loves it too!!

September 26, 2011


In the past i have always done HSPUs with my back to the wall, but my back arches too much. So i just started doin them with stomach to the wall like you. Question is - how close are your hands to the wall? like 6 inches away? or a foot away? I cant seem to get a comfortable distance. Just curious what distance you use. Thanks

September 18, 2011

Adrian Bryant

My hands are less than 6 inches away from the wall but as you get more comfortable you can get closer

September 18, 2011

Incorrect please try again

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