← All Progressions
⬇

Handstand Push-up Progression

6 levels · Push exercise

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.

View Exercise →
2

Elevated Pike Push-up

Level 3

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

View Exercise →
3

Wall HSPU Negative

Level 4

Lower from a wall handstand as slowly as possible.

View Exercise →
4

Wall Handstand Push-up

Level 6

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

View Exercise →
5

Deficit Handstand Push-up

Level 8

HSPU on blocks or parallettes for deeper range of motion.

View Exercise →
6

Strict Handstand Push-up

Level 10

Freestanding HSPU without wall support.

← Back to Progressions
Generate Training Program from Handstand Push-up

Build a full program with this progression as the main movement, plus antagonists and stabilizers.