The Best 5 Phase Handstand Push Up Progression
Achieving a handstand push-up (HSPU) is a major milestone in CrossFit for your upper body strength and control.
The ability to press your body weight while inverted is an impressive feat and a valuable skill you’ll inevitably need in CrossFit.
However, HSPUs aren’t just about raw strength.
They require a combination of technique, body awareness, and a systematic approach to progression.
I’ve seen it many times where clients want to rush to the wall to try and hammer out reps before they are ready.
Rushing through the process can lead to frustration or even injury.
Especially if your shoulders and core aren’t adequately prepared for the demands of the movement.
The key to success lies in patience and preparation.
In this article I’ll outline the exact Handstand push up progression I use for my clients in my 1:1 Pain-Free Performance Program to bring them from unable to be inverted to knocking out large sets of handstand push-ups.
What Is The Best Handstand Push Up Progression?
Step 1: Foundational Strength
Why Foundational Strength Matters
Before you attempt a handstand push-up, the first thing to prioritize is building enough strength and a solid foundation to support your entire body weight in an inverted position.
Your shoulders, triceps, and core work together to stabilize your body and press through the full range of motion required for HSPUs.
Key Foundational Strength Movements
Tricep Push-Ups
Tricep push-ups are one of the best ways to build pressing strength in your arms and shoulders.
This movement isolates your triceps, which play a major role in the pressing phase of a handstand push-up.
How to Perform:
Start in a plank position with your hands shoulder-width apart. Lower your chest toward the ground, keeping your elbows close to your sides.
Press back up to the starting position, maintaining a straight line from your head to your heels.
Pike Handstand Holds
The pike handstand hold is great at building shoulder strength and helping you get comfortable with the inverted position while strengthening your shoulders and core.
This exercise helps you develop the spatial awareness needed for handstand work.
How to Perform:
Start in a downward dog position with your hands firmly on the ground and your feet elevated on a raised platform like a box or bench.
Walk your hands closer to the platform until your hips are stacked above your shoulders.
Hold this position for 30–45 seconds, keeping your core tight and your shoulders active.
Wall Handstands
Wall handstands are essential for building overhead stability and confidence in an inverted position.
They help you strengthen your shoulders, upper back, and core while allowing you to practice proper body alignment.
How to Perform:
Face away from the wall and place your hands shoulder-width apart on the ground, about 12 inches from the wall.
Kick your legs up so your feet lightly touch the wall.
Focus on maintaining a straight line from your wrists to your toes, engaging your core, and keeping your shoulders active. Hold for 30–45 seconds.
Step 2: Pike Handstand Push-Ups
What Are Pike Handstand Push-Ups?
The first progression is Pike push-ups. These bridge the gap between foundational strength work and full handstand push ups.
This movement replicates the pressing motion of an HSPU while reducing the amount of body weight you need to lift.
By elevating your feet, you shift more weight onto your shoulders, mimicking the demands of a vertical plane push.
How to Execute Properly
To perform pike handstand push-ups, you’ll need a box, bench, or raised platform to elevate your feet.
- Set Up: Position your hands shoulder-width apart on the ground and place your feet on the platform. Walk your hands closer to the box until your hips are stacked above your shoulders in a pike position.
- Lower with Control: Slowly lower your head toward the ground, aiming for a gentle touch at the bottom. Keep your elbows tucked and your core engaged to maintain a stable position.
- Press Back Up: Push through your palms to return to the starting position. Focus on engaging your shoulders and triceps to build the necessary strength for HSPUs.
This movement is an excellent way to practice the mechanics of a handstand push-up without needing to support your entire body weight.
For best results, aim to perform 3–5 sets of 5 repetitions.
Rest 1–2 minutes between sets to maintain proper form and control throughout the movement.
Step 3: Negative Handstand Push-Ups
Why Negative Reps Work
The next step is to use negative handstand push-ups which are a powerful tool for building the eccentric strength needed to control the descent during a full HSPU.
Focusing on the lowering phase of the movement strengthens your shoulders, triceps, and core while improving your overall control in the inverted position.
How to Perform Negative HSPUs
This progression requires a wall for support and a strong foundational understanding of handstand positioning.
- Set Up in a Wall-Supported Handstand: Kick up into a wall handstand with your hands shoulder-width apart. Keep your body aligned, with your core tight and legs straight.
- Lower Slowly: Begin to lower your head toward the ground in a slow, controlled motion, aiming to take 3–5 seconds to reach the bottom position. Focus on keeping your elbows tucked and maintaining control throughout.
- Reset and Repeat: Once your head gently touches the ground, step down from the handstand, rest briefly, and prepare for your next repetition.
Training Volume
Perform 3–5 sets of 1–2 repetitions. Allow 2–3 minutes of rest between sets to ensure you can maintain proper form.
Negative reps are demanding, so prioritize control and avoid rushing through the movement..
Step 4: Partial Range Handstand Push-Ups
Why Partial Range is Effective
The next progression is partial range handstand push-ups which are an excellent stepping stone toward the full movement.
By reducing the range of motion, you can practice the entire movement pattern while managing a more approachable level of difficulty.
How to Modify the Range of Motion
To adjust the range of motion, use an AbMat, cushion, or yoga blocks placed under your head.
- Set Up: Kick up into a wall-supported handstand. Place the cushion beneath your head to shorten the distance you’ll need to lower yourself.
- Perform Controlled Reps: Lower your head to the cushion, focusing on keeping your core tight and maintaining proper alignment. Press back up to the starting position.
- Progress Gradually: Over time, decrease the height of the cushion to increase the range of motion. This gradual progression builds the necessary strength and control for a full handstand push-up.
Training Volume
Practice 3–5 sets of 3–5 repetitions, resting 1–2 minutes between sets.
Step 5: Full Handstand Push-Ups
When to Progress to Full HSPUs
You’re ready the final step is to attempt a full handstand push-up when you can consistently perform partial range reps with proper form and control.
Full Handstand Push-Up Technique
- Set Up: Kick up into a handstand position against a wall with your hands shoulder-width apart. Ensure your core is engaged and your body is aligned.
- Lower with Control: Slowly lower your head toward the ground, stopping when it lightly touches the floor. Maintain a tight core and controlled movement throughout.
- Push Back Up: Press through your hands, driving your body back to the starting position. Keep your elbows tucked and avoid arching your back.
Technique Tips for Handstand Push-Ups
Optimize Hand Placement
Position your hands shoulder width apart, ensuring your fingers are spread out for maximum surface area and grip.
This setup distributes weight evenly and improves stability during the movement.
Proper Elbow Positioning
Keep your elbows at a 45-degree angle to your body as you press.
This position is an optimal pressing position for the shoulders.
Body Alignment
Maintaining a straight line of your whole body from your wrists to your ankles is crucial for balance and efficiency.
Focus on stacking your joints—wrists, elbows, and shoulders—in a vertical plane.
Core Engagement
Actively draw your belly button toward your spine to engage your core muscles.
A stable core prevents unnecessary movement, improving both balance and energy transfer.
Supplementary Exercises For Handstand Push-Ups
Shoulder Press and Push Press
These exercises are excellent for building strength in the shoulder for handstand push-ups.
Dips
Dips target the triceps, which play a key role in the pressing motion of a handstand push-up.
Perform dips on parallel bars or rings to improve tricep strength and stability.
Plank and Hollow Body Holds
Planks and hollow body holds enhance core stability, which is essential for maintaining proper alignment and control in a handstand push-up.
Handstand Holds
Practicing handstand holds against a wall improves balance, proprioception, and confidence in the inverted position.
Final Thoughts on My Handstand Push-Up Progression
Achieving your first handstand push-up is a rewarding milestone that demands strength, technique, and consistent practice.
By following these step-by-step progressions, you’ll build the necessary foundation and skills to master this challenging movement safely.
Remember to be patient with your progress and celebrate every improvement along the way.
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