10 Best Handstand Push-ups Alternatives for Building Shoulder Strength

Handstand Push-ups are done upside down. Ranked closest by our scoring: the Handstand Push-up, the Jerk Balance and the Barbell Thruster.

Handstand Push-ups

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Handstand Push-ups

The steps for Handstand Push-ups themselves, so you can judge how close each substitute below really is.

Delts, with triceps · Bodyweight · Advanced · Compound

  1. With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
  2. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
  3. Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
  4. Push yourself back up slowly as you exhale until your elbows are nearly locked.
  5. Repeat for the recommended amount of repetitions.

The 10 Best Handstand Push-ups Alternatives

10 substitutes, ranked by how closely each one matches Handstand Push-ups on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Handstand Push-upPlay demonstration

    1. Handstand Push-up

    95% match

    Delts · Advanced · Compound

    The same equipment, taken with a neutral grip.

    • Bodyweight
    How to perform it
    1. Find a wall and face away from it, standing a few feet away.
    2. Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
    3. Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
    4. Push through your hands and extend your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as Handstand Push-ups
    • Equipment: bodyweight only, the same as Handstand Push-ups
    • Body position: inverted, the same as Handstand Push-ups
  2. Exercise Ball Pike Push UpPlay demonstration

    2. Exercise Ball Pike Push Up

    82% match

    Pectorals · Advanced · Compound

    A looser match: it works the pectorals rather than the delts.

    • Stability-ball
    How to perform it
    1. Start in a push-up position with your hands on the floor and your shins resting on the stability ball.
    2. Engage your core and lift your hips up towards the ceiling, rolling the ball towards your hands.
    3. Keep your legs straight and your body in a pike position, forming an inverted V shape.
    4. Bend your elbows and lower your upper body towards the floor, keeping your head in line with your hands.
    5. Push through your hands and extend your arms to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, the same as Handstand Push-ups
    • Body position: inverted, the same as Handstand Push-ups
    • Balance: easier to stay steady on than Handstand Push-ups
  3. HandstandPlay demonstration

    3. Handstand

    76% match

    Triceps · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the triceps rather than the delts.

    • Bodyweight
    How to perform it
    1. Find an open space with enough room to perform a handstand.
    2. Place your hands on the ground shoulder-width apart, fingers pointing forward.
    3. Kick your legs up towards the wall, using your core and shoulders to maintain balance.
    4. Once in a handstand position, engage your triceps to support your body weight.
    5. Hold the handstand for as long as you can maintain balance.
    6. To come down, slowly lower your legs back to the ground.
    7. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: triceps, not delts
    • Equipment: bodyweight only, the same as Handstand Push-ups
    • Body position: inverted, the same as Handstand Push-ups
  4. Jerk Balance

    4. Jerk Balance

    70% match

    Delts · Advanced · Compound

    A good swap when you have a barbell to work with, and it still works the delts.

    • Barbell
    How to perform it
    1. This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart.
    2. Initiate the movement as you would a normal jerk, dipping at the knees while keeping your torso vertical, and driving back up forcefully, using momentum and not your arms to elevate the weight.
    3. Keep the rear foot in place, using it to drive your body forward into a full split as you jerk the weight. Recover by standing up with the weight overhead.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as Handstand Push-ups
    • Equipment: free weights, not bodyweight only
    • Body position: standing, not inverted
    • Balance: easier to stay steady on than Handstand Push-ups
  7. Double Kettlebell Snatch

    7. Double Kettlebell Snatch

    66% match

    Delts · Advanced · Compound

    A good swap when you have a kettlebell to work with, and it still works the delts.

    • Kettlebell
    How to perform it
    1. Place two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells.
    2. Swing the kettlebells between your legs forcefully and reverse the direction.
    3. Drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as Handstand Push-ups
    • Equipment: free weights, not bodyweight only
    • Body position: standing, not inverted
    • Balance: easier to stay steady on than Handstand Push-ups

Why You Might Need a Handstand Push-ups Alternative

You may substitute handstand push-ups because of limited balance, wrist or shoulder pain, lack of wall space, or the need to prioritize hypertrophy over skill. Alternatives let you keep vertical loading on the anterior and medial deltoids while reducing cervical and glenohumeral compression. They also allow progressive overload with safer scapular and thoracic positions. Choose movements that maintain scapular upward rotation and core anti-extension; for example, perform slow wall negatives with a packed neck, chin slightly tucked and scapula protracted, to reduce shear and train deltoid control.

Handstand Push-ups FAQ

What muscles does Handstand Push-ups work?

Handstand push-ups primarily load the anterior and medial deltoids and heavily involve the triceps, upper chest, and scapular stabilizers. They also demand core anti-extension and neck stabilization; cue yourself to press through the palms and maintain scapular upward rotation to maximize delt recruitment.

Can I build muscle without doing Handstand Push-ups?

Yes, you can build the delts without handstand push-ups by using progressive overload, tempo control, and varied vertical-press alternatives. Use slow eccentrics (3–5 seconds), increase reps or add external load (a weighted vest or backpack), and cue full scapular upward rotation to ensure proper delt activation.

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