Workout Details

Phase 1: Build Foundational Strength

Before attempting the handstand push-up, it's crucial to develop the necessary strength and stability.

1. 
   
2. Pike Push-Ups
   

Start in a pike position with your hips raised and hands on the floor. Lower your head towards the ground, focusing on shoulder engagement. This exercise mimics the pressing motion of the HSPU and builds shoulder strength.

    2. Tricep Push-Ups

Perform push-ups with your elbows close to your body to target the triceps. This movement strengthens the arms, which are essential for the pressing phase of the HSPU.

   3. Wall-Assisted Handstand Holds

Kick into a handstand position with your feet against the wall. Hold this position for 30–45 seconds, focusing on core engagement and shoulder stability.

 

Phase 2: Develop Inversion Confidence

Getting comfortable being upside down is essential for performing HSPUs.

1. 
   
2. Wall Climbs
   

Walk your feet up the wall while keeping your hands on the floor, gradually bringing your body into an inverted position. This exercise helps build shoulder strength and spatial awareness.

     2. Negative Handstand Push-Ups

Start in a handstand hold and slowly lower your head towards the ground, then return to the starting position. This eccentric movement builds strength and control.

Phase 3: Master the Handstand Push-Up

Once you've built strength and confidence, it's time to focus on the full movement.

1. 
   
2. Proper Setup
   

Position your hands about six inches from the wall, slightly wider than shoulder-width apart. Your head should rest closer to the wall than your hands, forming a triangular base of support.

     2. Controlled Descent

Lower your body slowly, keeping your elbows at a 30–45 degree angle and maintaining a straight line from head to heels.

     3. Pressing Up

Push through your hands and engage your shoulders to press back up to the starting position. Focus on maintaining core stability throughout the movement.

 

Final Thoughts

The handstand push-up is a testament to your strength and control. By following this structured progression, you'll build the necessary skills to perform the movement safely and effectively. Remember, patience and consistency are crucial on this journey.