How to Do a Handstand Push Up

The handstand push up (HSPU) is tough! It shows off your strength, balance, and how well you control your body. It's great for building power in your upper body. Think shoulders, triceps, and your core. But don't rush into it. You need to be strong and know your body well first. This helps avoid getting hurt and makes sure you get better. I'll break down how to do a handstand push up. Everything from what you need before you start to easier steps, harder versions, and how to fix problems.

Is the Handstand Push Up Right for You?

Before you try a handstand push up, see if you're ready. HSPU is a hard exercise. It takes a lot of strength and being able to stay steady. Ask yourself:

• Can you do a handstand for 30 seconds without a problem?
• Can you do 10-15 good push ups? Like, really good form?
• Are your shoulders healthy? No pain?
• Is your core strong? Can you keep your body steady?

If you said "no" to any of those, it's better to get stronger first. Then try the handstand push up. Do the steps below. They'll help you get strong and steady bit by bit.

Prerequisites and Foundational Strength

Before you even try a handstand push up against a wall, make sure you can do these things:

1. Solid Handstand Hold

Holding a handstand is super important. It makes your shoulders steady and gets your body ready to be upside down. Practice by a wall. Focus on:

• Alignment: Shoulders over your wrists. Hips over your shoulders. Legs straight up.
• Core engagement: Tighten your core. This stops your back from bending too much.
• Breathing: Breathe slowly the whole time.

Try to do 3 sets of holding it for 30-60 seconds.

2. Pike Push Ups

Pike push ups are awesome for building shoulder strength. They're like a handstand. They work the same muscles as HSPU. But they don't need as much balance. To do a pike push up:

1. Start like you're going to do a push up.
2. Walk your feet closer to your hands. Lift your hips up. Your body should look like an upside-down "V".
3. Lower your head to the floor. Keep your elbows close to your body.
4. Push back up.

Try to do 3 sets of 8-12 pike push ups.

3. Dips

Dips are great because they work many muscles. They make your triceps, chest, and shoulders stronger. They also help you push better and stay steady. Do dips on bars or something else that's strong.

Try to do 3 sets of 8-12 dips.

4. Overhead Press

Use weights or a bar. Overhead press makes the shoulder muscles stronger. These are the muscles you need for HSPU. Make sure you do it right and go slow.

Try to do 3 sets of 6-8 overhead presses.

Handstand Push Up Progressions: A Step-by-Step Guide

Once you can do those things, start working on these steps. They'll help you get the strength and balance you need for the full handstand push up.

1. Wall-Assisted Handstand Holds

First, get used to being upside down. Put your hands on the floor, shoulder-width apart. A few inches from the wall. Kick up into a handstand. Use the wall to help you. Focus on:

• Proper form: Straight line from your head to your feet.
• Shoulder engagement: Push through your shoulders. Don't let them droop.
• Balance: Try to use the wall less. Shift your weight forward a little.

Try to do 3 sets of holding it for 30-60 seconds.

2. Wall-Assisted Handstand Push Up Negatives

Negatives help you build strength and control. You focus on the part where you're going down. To do wall-assisted handstand push up negatives:

1. Kick up into a handstand against the wall.
2. Slowly lower yourself down. Keep your elbows close to your body.
3. Go down as slowly as you can.
4. When you get to the bottom, put your feet down. Then start again.

Try to do 3 sets of 3-5 negatives.

3. Wall-Assisted Handstand Push Ups (Partial Range of Motion)

Start by not going down very far. As you get stronger, go down more. You can use something soft to stop you from going down too far. This is important for building the right strength for HSPU.

1. Kick up into a handstand against the wall.
2. Lower yourself down a little bit. Keep your elbows close to your body.
3. Push back up.

Try to do 3 sets of 5-8.

4. Wall-Assisted Handstand Push Ups (Full Range of Motion)

When you can do the small ones easily, go down farther. Go down until your head touches the floor (or something soft). This is the last step before you try doing it without the wall.

Try to do 3 sets of 5-8.

5. Freestanding Handstand Push Ups (With Spotter)

Have someone help you the first time you try it without the wall. They can help you stay balanced and not fall. The person helping you should stand behind you. They can gently help you as you go down and up.

1. Kick up into a handstand without the wall.
2. Lower yourself down. Keep your elbows close to your body.
3. Push back up.

Start with 1-2. Do more as you get stronger.

6. Freestanding Handstand Push Ups (Against a Wall for Balance - Light Touch)

This way is safer. You still use the wall, but just a little. Only touch the wall if you're about to fall. Try to use your own strength and balance as much as you can.

Try to do 3 sets of as many as you can (AMRAP) with good form.

Advanced Handstand Push Up Variations

When you can do the regular handstand push up, try these harder versions:

• Deficit Handstand Push Ups: Do the handstand push up on something higher (like parallettes). This makes you go down farther.
• One-Arm Handstand Push Ups: This is super hard. You need a lot of strength and balance.
• Handstand Push Ups on Rings: Rings move around. This makes it even harder.
• Pseudo Planche Push Ups: Lean forward in the handstand. This works your front shoulders and chest more. It's harder.

Common Mistakes to Avoid

Don't get hurt! Get better! Avoid these mistakes:

• Rushing the progressions: You need to get strong first. Don't skip steps or go too fast.
• Poor form: Stand straight and tighten your core.
• Elbows flaring out: Keep your elbows close to your body. This protects your shoulders.
• Insufficient warm-up: Warm up your shoulders, wrists, and core first.
• Ignoring pain: If it hurts, stop! See a doctor.

The Importance of Core Strength

Core strength is super important for handstand push ups. It helps you stay steady. It stops your back from bending too much. This can cause injuries. Do exercises that work your core muscles, like:

• Planks
• Hollow body holds
• Leg raises
• Russian twists

Nutrition and Recovery

Eat right and rest! This helps you get stronger and reach your goals. Eat a good diet. Get enough protein, carbs, and good fats. Protein is important for fixing and building muscles. Sleep 7-9 hours a night. This lets your body recover. Do easy exercises like light cardio or stretching. This helps your blood flow and makes your muscles feel better.

Troubleshooting Tips

Here are some problems and how to fix them:

• Difficulty holding a handstand: Practice holding handstands. Make sure you're standing straight.
• Lack of shoulder strength: Do pike push ups, dips, and overhead presses.
• Wrist pain: Warm up your wrists before each workout. You can use wrist wraps.
• Balance issues: Practice handstands with someone helping you. Or use a wall.

Integrating the Handstand Push Up into Your Calisthenics Routine

The handstand push up is a great addition to any routine. Do it 1-2 times a week. Rest in between. Do it with other upper body exercises like pull-ups, dips, and rows. Listen to your body. Change how hard you train. Remember, be patient. Keep doing it!

Conclusion

The handstand push up is hard, but it's worth it! It makes you stronger, helps your balance, and improves your body control. Follow these steps. Focus on good form. You can get strong enough to do it! Enjoy the journey!