Start Bodyweight Training: Handstand push up progression

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Handstand push up progression

Overview: Handstand push ups provide an excellent bodyweight workout for the
shoulders. They primarily work your anterior and lateral deltoids and the muscles in the
back of your arms (your triceps). They also engage the muscles of the upper back (the
trapezius).
Form: When performing handstand push ups, make sure your upper body, your arms,
and your head remain in a straight line.
Notes: Handstand push ups also help building up towards unsupported handstands. A
strong core and strong shoulders will help you find your balance and maintain the
position more easily.

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Choose one of the following variations as a starting point and perform 3 sets of between
4 and 8 repetitions with periods of between 1 and 2 min of rest between each set. When
you can do 3 sets of 8, move on to the next exercise in the progression.

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1. Incline pike push ups (a.k.a. incline military press push

ups). Place your hands shoulder-width apart on a raised
platform. Bend at the waist keeping a straight back. Your
outstretched arms and torso should form a straight line.
Bring your head to your hands.

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2. Incline pike diamond push ups (a.k.a.incline Chinese

push ups). Place your hands with thumbs and index fingers
touching each other, on a raised platform. Bend at the
waist keeping a straight back, and bring your head to your
hands.

3. Pike push ups (a.k.a. military press push ups). Same as

above, without the platform. Make sure that your head
travels directly between your arms. Try to keep your head,
arms and torso all in the same straight line.

4. Pike diamond push ups (a.k.a.Chinese push ups). Same as above without the
platform.

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5. Decline pike push ups (a.k.a. decline military press push

ups). Same as above with feet on a raised platform, and
hands on the floor.

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6. Decline pike diamond push ups (a.k.a.decline Chinese

push ups). Same as above with feet on a raised platform,
and hands on the floor.

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7. Wall bent waist handstand push up. Walk your feet up

the wall, keep a bent waist (you will need to remain some
distance from the wall), then perform a push up. Make sure
your head and torso remain in line with your arms.

8. Wall bent waist handstand diamond push ups.

Same as above with hands in 'diamond' position.

9. Wall half handstand push up. Facing the wall in a

handstand position, lower yourself till your arms are half
bent, then come up.

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10. Wall handstand push ups. Lower yourself all the way
down, until your head touches the ground.

11. Wall handstand diamond push ups. Same as wall

handstand push ups, but with thumbs and index fingers
touching each other

12. Wall raised handstand push ups. Using

parallets, push up handles, or any raised platform
such as dictionaries, benches, chairs, etc, to
increase the range of motion.
For this version of the exercise, you will need to
be facing away from the wall, rather than towards
it.
Gradually build up the height of the platform to
increase your range of motion.

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31 comments:
Anonymous 12 November 2013 at 19:54
I have popping in my left shoulder when I do these. I have a history of rotator cuff
problems with this shoulder should I avoid this exercise or are there any substitutes that I
could try
Reply
Replies
El Diablo 13 November 2013 at 07:22
If the exercise is causing you pain, then you should absolutely avoid it. In which
case, replace it with dips (provided you are pain free during this exercise also),
so every session for you will include both dips and push ups. However, you
should also see a physio, as it sounds like your shoulder needs some rehab.

Reply

Anonymous 11 January 2014 at 01:52

What would you suggest as an alternative (while working on flexibility) if you don't have
the flexibility to bend at a full 90 degree angle as some of these require?
Reply
Replies
El Diablo 11 January 2014 at 08:26
I'm assuming you refer to pike push ups & diamond push ups here... Move on
straight to the next variation (decline pike push ups)

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Anonymous 4 February 2014 at 07:11

For the bent waist exercises (specifically numbers 7 and 8), is it ok to put your legs on an
elevated platform that goes above your waist when you stand up straight?
Reply
Replies
El Diablo 4 February 2014 at 07:25
yes
Reply

Anonymous 1 March 2014 at 23:46

is it ok to just drop HSPU and just do pushups and dips? i just find dips/pushups more fun
than HSPU's...will i be missing i a lot? are dips enough to replace HSPU's?
Reply
Replies
El Diablo 2 March 2014 at 06:13
I would strongly advice you against it. HSPU have a lot of carry over to other
bodyweight exercises, and they are one of the very few complete movements
for the shoulders... Why would you drop them? They don't require any
equipment, and you can easily and gradually build up your way to them...

Anonymous 2 March 2014 at 13:55

awright thanks. i think i'm just being a sissy because i'm not quite used to be
being upside down...HSPU's it is then FTW.
Reply

Adam 13 March 2014 at 16:30

Would this progression still work if I skipped the diamond variations? The close grip really
seems to aggravate some old wrist issues I've had.
Reply
Replies
El Diablo 13 March 2014 at 16:41
Sure, it'll still work.

A.J. endo 26 March 2014 at 17:16

For variation #7 are your knees bent or straight, me feet tend to slide down the
wall.

El Diablo 26 March 2014 at 17:18

I keep them straight, but to be honest, it doesn't matter. It's the upper body
that's important here.
Reply

A.J. endo 26 March 2014 at 22:45

Awesome thank you so much, and your site is awesome.
Reply

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JustSomeDude 28 March 2014 at 18:05

10 -> 11 is too much for me. I progressed to 3 sets of 8 for step 10, no problem, but could
just barely do 3 sets of 4 half versions of step 11 maintaining good form (hollow body,
balanced, etc.). Maybe it's just me, but I think perhaps a half-diamond handstand push up
could be added to mirror the progression from 8 -> 10. Thoughts?
For reference, I'm just getting ready to start incline one arm push ups and I'm working my
way through vanilla dips. Maybe I'm just not far enough along on the other progressions?
Reply
Replies
El Diablo 28 March 2014 at 19:46
Yep, do half-diamonds if it's too much of a step. The other progressions will
help also.

JustSomeDude 29 March 2014 at 01:01

Thanks, brother. Do you think that might be a good addition to the progression
here on the site? I wonder if anyone else has struggled with that step.

justanotherdude 21 April 2015 at 20:09

I struggle with the 5 to 6 step which is also to diamond transition. I think
diamond just means more here than in normal push ups
Reply

Anonymous 8 July 2014 at 15:56

I am unable to do pike push ups, as i cannot get into the correct position. Probably too
tight hamstrings..? (Unable to touch my toes as well, without bending knees) Any tips or
similar exercise to get to the handstand push up?
Reply
Replies
Anonymous 22 August 2014 at 13:35
My hamstrings are very tight. I have troubles sitting up straight with just my
legs out in front of me when sitting down. When I do pike pushups I do them
elevant and just bend my legs a little. It allows me to get straight up and down.

Alex M 7 June 2016 at 07:52

I have the same issues as well, I can just about sit up straight with my legs in
front of me - hurts in my hamstrings though. I'll work on that with the
stretches. In the meantime, with these I'm trying to keep my arms and back
straight, but I'm just having to keep my legs a long way back...

Reply

Geleia _capoeira 23 December 2014 at 02:52

hi! first thank you for all the info out there!
When i do hspu is this a big difference between facing the wall and facing away ? and it's
this okay if i do always facing away the wall?
Reply
Replies
Olly 25 May 2015 at 10:36
Great question! I find it much easier to get my feet up the wall and ready for
HSPUs by getting in to a handstand first.
Reply

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Anonymous 5 June 2015 at 19:35

Hello!
My lower back doesn't line up properly in exercises 1-4 but strength doesn't reach to 5. Can
you advice me some how?
Reply

Tobias Schaab 6 June 2015 at 03:43

11. wall hspu : do I have to get my chest down to my hands or do I have to get my head to
my hands?
Reply

Anonymous 8 June 2015 at 08:58

Hey there,
Would you recommend (or advise against) doing regular hand stands as you progress to the
HSPU to become familiar with the exercise without straining your muscles as much?
Reply

Anton 21 September 2015 at 12:25

Hi there,
Great website! One question here. During any of these movements, my elbows ache. Is this
because I'm beginning or due to another reason?
Thanks.
Reply

MLK 18 November 2015 at 06:47

Hello,
First thanks for all the info. It's been a couple months I follow your program and I've been
spreading the word to friends.
My problem is the diamond pike pushups (4). I cannot lower myself enough for my head to
touch the ground, I collapse first. Is it okay to do half of the movement or should I repeat
the position (3) until 12/12/12 ?
Reply

ZombieSteve 24 March 2016 at 04:10

Is it abnormal when doing the beginning progressions to feel like you have inadequate
flexibility in the hips and lower back? I'm trying to get the right angle but it feels like im
planking more than anything else while doing decline pike pushups. I have nothing to really
record myself but I don't feel like I'm achieving the solid 90 degree angle you're performing
with despite being able to blow through a solid 5 sets of 8.( when i try to reign in my hands
closer to my feets positioning my knees bend and hamstrings tighten ) If it is a common
thing what would you suggest for flexibility in those areas if not the stretching regimen
you already provide? or is having your feet and hands closer together necessary for the
progressions you've outlined?
Reply

Ryan Smith 26 March 2016 at 12:07

GMB has a great video tutorial showing the hspu progression. The tutorial shows the elbows
in form that is advocated by Kelly Starrett and is generally accepted as a more stable
position for elbows, shoulders and wrists. Also, it has a gentler opening progression. Love
your site btw. Having a lot of fun with this workout Particularly love the infographic.
Keep up the great work Nick!
Reply

Henry Tonoyan 23 June 2016 at 05:29

How deep should the handstand diamond push-ups go? I can do regular handstand push-ups
until my head touches the ground but can hardly get half way with the diamonds!

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StartBodyweight.com be held liable for any injuries or problems that may result from the use of this website or the advice contained within. Always consult
with a doctor before starting an exercise program, and seek qualified instruction for all the exercises described here. Nick Janvier

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