How To Do 90 Degree Handstand Push Ups
90 Degree Handstand Push Ups are an advanced bodyweight exercise that targets the shoulders, triceps, upper chest, and core. Unlike regular handstand push-ups, this variation involves lowering all the way down until your chest reaches parallel with your hands. It demands exceptional balance, mobility, and shoulder strength. Proper form is crucial to avoid injury and maximize muscle engagement.
Step-by-Step Guide to Properly Execute 90 Degree Handstand Push Ups
Starting Position
Start in a freestanding handstand or against a wall for support. Keep your arms fully extended, core tight, and legs straight together. Your hands should be slightly wider than shoulder-width apart with fingers spread for balance.
Lowering Phase
Begin bending your elbows slowly while leaning forward with control. Allow your shoulders to move in front of your hands. Lower your body until your chest is roughly level with your hands. Keep your core and glutes engaged to maintain alignment.
Pushing Phase
From the bottom position, press powerfully through your hands. Straighten your arms as you push your body back up. Keep focusing on balance and avoid letting your back arch or legs separate.
Finishing Position
Return to a full handstand with arms locked out, maintaining control. Pause briefly before repeating the next rep or safely exiting the position if finished.
90 Degree Handstand Push Ups Workout Plan for All Levels
Beginner: 2 sets of 2–4 reps, 1.5–2 min rest, 2 times per week frequency
Intermediate: 3 sets of 4–6 reps, 1.5–2 min rest, 3 times per week frequency
Advanced: 4 sets of 6–8 reps, 1.5–2 min rest, 4 times per week frequency
What Are The Benefits Of 90 Degree Handstand Push Ups
• Builds extreme shoulder and triceps strength
• Improves core stability and balance
• Develops upper body control and mobility
• Enhances body awareness and coordination
• Increases pressing power for calisthenics and gymnastics
Common Mistakes to Avoid
• Rushing the movement: Losing control increases injury risk. Move slowly and with focus.
• Letting elbows flare out: This puts unnecessary stress on the shoulders. Keep elbows at a 45-degree angle.
• Arching the back: Avoid hyperextending your lower back. Engage your core throughout.
• Incomplete range of motion: Lower all the way to chest level for full benefit.
Similar Exercises To Try For Your Workout
• Handstand Push Ups
• Wall Handstand Shoulder Taps
• Deficit Pike Push Ups
FAQ About 90 Degree Handstand Push Ups
No, 90 Degree Handstand Push Ups are not good for beginners. You need strong arms, shoulders, and balance first. It’s better to learn regular push ups and wall handstand holds before trying this.
Yes, you can make it easier. You can do handstand push ups with your feet on a box or wall first. You can also practice lowering down slowly without going all the way to the ground.
If you train two or three times each week, you might feel stronger in about one to two months. But some people need more time because everyone’s body grows stronger at its own speed.
Yes, you should feel it in your shoulders, chest, arms, and belly. Your triceps, deltoids, and core muscles work hard to hold your body and push back up.
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