How to Progress to Handstand Pushups

Master handstands against a wall before attempting free-standing handstands.

You must have strong shoulders and be comfortable in an upside-down position to perform a handstand push-up. This type of push-up is the ultimate progression of the classic push-up, which primarily works your chest, shoulder and arm muscles. You can do HSPUs with or without assistance, the latter being more difficult. Performing freestanding HSPUs on a regular basis will dramatically improve any throwing or overhead lifting activities. Before attempting to perform an HSPU, make sure you master the classic push-up.

Things You'll Need

• Wall
• Spotter
• Thick pillow
• 2-foot tall box
• 2 1/2-foot tall box

Instructions

1. Get comfortable in an upside-down position by doing headstands against a wall before attempting a handstand. When you do a headstand your hands and head should not be in a straight line, but form a triangle shape. Your head marks the top of the triangle and your hands the two bottom corners. Place a pillow under your head for more comfort. Get into the triangle shape and place one knee on top of one arm so it sits there like on a shelf, followed by the second knee on the other arm. Distribute your weight evenly between your head and hands. When you feel balanced and comfortable in this position, slowly extend your legs straight up. Stay for at least 15 seconds.

2. Practice handstands against a wall before performing an HSPU. Position your hands shoulder-width apart and as close to the wall as possible. Tell your spotter--the person watching your form--to place a pillow right under your head. You should be able to hold your handstand for at least 15 seconds before attempting an HSPU. Perform a handstand whenever you get a chance to strengthen your shoulders.

3. Perform the negative phase of an HSPU first to build strength. Before you start, tell your spotter to grab a firm hold of your ankles. Bend your arms slowly so your body moves toward the floor. If you cannot push yourself back up, your spotter can help you get back into the starting position by pulling your ankles upward. Perform only one repetition.

4. Take a two-minute break before performing another negative repetition with the assistance of your spotter. Practice stopping at different positions while lowering yourself. The rest and different positions will further help strengthen your shoulders. Do as many assisted HSPUs in the negative phase as possible. When you feel comfortable, begin pushing yourself back up to the starting position. Eventually you will get so strong that you can complete a full one without the assistance of your spotter.

References

• American Council of Exercise: Push-up
• Beast Skills: Handstand Push-up - Beginner
• Drills and Skills: The Freestanding Handstand Push-up