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Handstand Push-up Progression

6 levels · Pushing · skill 8/10

Build overhead pressing strength towards a full freestanding HSPU.

1

Pike Push-up

Level 2

From a pike position, lower your head to the ground and press up.

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2

Elevated Pike Push-up

Level 3

Pike push-up with feet on a box or bench for greater ROM.

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3

Wall HSPU Negative

Level 4

Lower from a wall handstand as slowly as possible.

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4

Wall Handstand Push-up

Level 6

Full HSPU against the wall — lower until head touches ground, press up.

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5

Deficit Handstand Push-up

Level 8

HSPU on blocks or parallettes for deeper range of motion.

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6

Strict Handstand Push-up

Level 10

Freestanding HSPU without wall support.

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