TIERS
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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Shoulders

Handstand Push-Up

Also called HSPU

BodyweightCompoundNeeds coaching
Front
Back
Primary Secondary

Works

Delts

Also triceps, traps

You need

Wall

How to do itPicture · 3 steps
  1. 1Kick up to a wall handstand, hands just wider than your shoulders
  2. 2Lower your head to the floor, elbows at about 45°
  3. 3Press back to straight arms

Most common mistake

Flaring the elbows wide and landing on the top of the head.

Watch a demo
C
For shoulders
#22 of 27
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Research
54
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 54
Target tension · 35%4/5
Loaded stretch · 25%3/5
Progression · 20%2/5
Low cost · 20%3/5
How scores work

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