Handstand Push Ups: Getting Your First One

Handstand Push Ups

Handstand Push Ups

Handstand Push Ups – The Best Kept Secret Of Building Massive Shoulders

Doing  handstand push ups can be very intimidating and sometimes we don’t know where to start. So we’ve got some great variations on the handstand push up as well as, some regressions and progressions of it.

The other great thing is there are so many benefits to why we should be doing them! They build incredible shoulder and upper body strength.

They also help strengthen your core and glutes. And make you feel really cool, and let’s be honest they are pretty cool.

So let’s dive in to how to master a handstand push up.

Bulletproof Your Technique To Master Handstand Push Ups

For a complete beginner we need to start with the basics and this means just getting the movement down first.

So we will start with a handstand push up against a wall for added support.

Start by facing a wall in a standing position. Kick your feet up so you’re in a handstand position against a wall.

Squeeze your abs, glutes and thigh muscles.

Slowly lower yourself toward the ground as far as possible. Make sure to push back up and repeat. This will be your starting position.

It will help you feel comfortable upside and build strength to get to an unassisted handstand push up.

Zero To One: Handstand Push Ups Progression Starting From Scratch

There are so many variations to a handstand push up, which are all great for a beginner who wants to accomplish a handstand push up.

We start with pike push ups, breaking down the movement until we get all the way to a regular handstand push-up.

All these variations we use will help build the strength and form in order to perform a single unassisted handstand push-up.

Pike Push Ups

Pike Push Ups

Start in a downward dog position. Lower yourself down as far as possible so that your forehead nearly touches the floor.

Keep your abs tight and your shoulders back. Your elbows should be held inward, close to your sides, make sure to engage your triceps.

Push yourself back up in the starting position.

Modified Handstand Push Ups

Start by setting your feet on a surface with your hands on the floor so that you’re bent over in a 90-degree position.

Lower yourself toward the ground as far as possible, keeping the 90-degree angle. Push back up and repeat.

Handstand Push Ups (against a wall)

Handstand Push Ups Against Wall

For these make sure to start with a wall in a standing position. Kick your feet up so you’re in a handstand position against a wall.

Slowly squeeze your abs, glutes and thigh muscles. And lower yourself toward the ground as far as possible. Push back up and repeat.

Handstand Push Ups

Freestanding Handstand Push Ups

Start by engaging your core. Place your palms on the floor, and bring yourself into a crow position from yoga.

You will tuck your knees into your chest with your head on the floor. Slowly find your balance and start to extend your legs long towards the ceiling. 

From there keep engaging your core and then slowly push yourself up and back down.

Repeat as many as possible.

Simple Programming For Massive Gains

So now that you’ve heard of a few variations of handstand push-ups and how to start as a beginner we need to start to adding them into our workouts.

The best way to start building the strength needed for handstand push ups is to build a weekly program that involves a pull day and a push day.

Our main focus will be on the push! So for this you can perform exercises like push ups, barbell bench press, dumbbell lateral raise, barbell bicep curls, etc.

There are so many exercises that you can start to include into your workout.

All of these exercises are great examples of exercises that will start to build muscle in the same places we need to perform the handstand push up.

The other important thing to note is that we need to actually start performing the movement in order to get better at it.

I would even say start practicing it at least once a day.   


After trying all these variations of handstand push-ups and including your new exercises into your workout, you will be able to perform a handstand push up in no time.

Continue pushing through those workouts, and remember practice makes perfect!

Make sure to include a push up every day in your workouts, and you’ll see in even a few weeks a dramatic difference in your upper body strength and handstand push-ups.

2 thoughts on “Handstand Push Ups: Getting Your First One

  1. g says:

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