Handstand Push-Up Program
Develop the vertical pressing strength, balance, and body control needed for handstand push-ups. This program progresses from pike push-ups through wall work to freestanding HSPU over 12-24 weeks.
Program Overview
The handstand push-up is a fundamental vertical pressing movement in calisthenics. It builds shoulder strength, improves body awareness, and serves as a foundation for advanced skills like the planche.
This program develops both the strength and balance components simultaneously. You will practice handstand holds for balance while building pressing strength through progressively harder push-up variations.
Example Weekly Structure
Day 1
Pressing Strength- Pike Push-Ups (Elevated)4x8-12
- Wall HSPU Negatives3x3-5
- Dips3x10-15
Day 2
Balance & Stability- Wall Handstand Holds5x30-60s
- Freestanding Handstand Practice10 min
- Hollow Body Holds3x30-45s
Day 3
Skill Integration- Wall HSPU (Full ROM)4x3-8
- Deficit Pike Push-Ups3x8-12
- Shoulder Taps in Handstand3x6-10 each
Progression Timeline
Foundation Phase
Build overhead pressing strength with pike push-ups and establish handstand balance.
Wall HSPU Development
Develop wall HSPU with negatives first, then full reps. Target 5-8 strict wall HSPU.
Deficit Training
Increase range of motion with deficit wall HSPU. Build to 5+ deficit reps.
Freestanding Work
Begin freestanding HSPU attempts. Continue building pressing endurance.
Key Exercises
Build vertical pressing foundation
General pushing strength
Build balance and endurance
Body line awareness
Primary skill developer
Core compression for balance