Handstand Push-Up Advanced Guide
In PART 1 of the Handstand Push-Up Advanced Guide, we show you exercises geared toward improving your Bent Arm Stand.
In PART 2, we show you exercises geared toward improving your Bent Arm Press to Handstand. These exercises will help improve your strength and mobility in the hands, wrists, shoulders, chest, and core abdominal muscles. It will also lead to an improvement in your proprioception, which is the perception or awareness of the position and movement of the body. One can sense and control the body without having to see it. An example would be when you close your eyes and you’re still able to touch your nose with your hand or walk in a straight line.
In PART 3 of the Handstand Push-Up Advanced Guide, we show you How to Do a Freestanding Handstand Push-Up as well as advanced HSPU variations and exercise combinations. Examples include 90 Degree Handstand Push-Ups, Bosu Ball Handstand Push-Ups, and more!
“The way you train reflects the way you fight. People say I’m not going to train too hard, I’m going to do this in training, but when it’s time to fight I’m going to step up. There is no step up. You’re just going to do what you did every day.”—Georges St-Pierre
NOTE: These exercises are only intended for those with an advanced level of physical fitness and exercise experience. DO NOT attempt these exercises or routines unless you meet the Strength Goals from both the Handstand Push-Up Beginner & Intermediate Guide(s). You have been warned!
Handstand Push-Up Advanced Progression
Handstand Push-Up Advanced Level 1 Training
3 Exercises to Improve Your Bent Arm Stand
Handstand Push-Up Advanced Level 2 Training
6 Exercises to Improve Your Bent Arm Press to Handstand
Handstand Push-Up Advanced Level 3 Training
Freestanding Handstand Push-Ups and Advanced HSPU Variations
- Practice this:
Handstand Push-Up Advanced Level 1 Training
— 3 Exercises to Improve Your Bent Arm Stand —
Handstand Push-Up Advanced Exercise
Bent Arm Frog Stand with Tricep Press
Muscles Targeted: Chest, Shoulders, Arms, Core Abdominal Muscles
- From a standing position, squat down and place your hands on the ground about shoulder-width apart with the fingers spread wide.
- Keep the hands and feet where they are but lift the hips up and away.
- Bend the knees and lift the heels off the floor so just the balls of the feet are down.
- Gently press the knees in to the backs of the triceps and begin to shift your weight into the fingertips, picking one foot at a time off the floor.
- Bend the elbows and hold body in position.
- Straighten the elbows by pressing into the ground with your triceps and hold in position.
- Repeat for reps.
Number of Sets: 4
Reps per Set: 6-10
Rest Time: 1 minute
Quick Tip:
1) Be careful when you lower your head toward the floor. You can use a yoga block or mat to rest your head on at the bottom until you get more comfortable with the exercise.
2) Change the distance between your hands to change the difficulty level.
Strength Goal:
- Be able to perform 6-10 Bent Arm Frog Stand with Tricep Press reps in a row.
1) Start
2) Movement Position 1
3) Middle Position
4) Movement Position 2
Handstand Push-Up Advanced Exercise
Bent Arm Stand
(STRADDLE LEGS)
Muscles Targeted: Full Body Exercise
- From a standing position, squat down and place your hands on the ground about shoulder-width apart with the fingers spread wide.
- Keep the hands and feet where they are but lift the hips up and away.
- Bend the knees and lift the heels off the floor so just the balls of the feet are down.
- Gently press the knees in to the backs of the triceps and begin to shift your weight into the fingertips.
- Bend the elbows and hold body in position.
- Extend the legs out to the sides and hold in position for the duration of the set.
- Repeat for sets.
Number of Sets: 6
Hold Time per Set: 5, 10, 15,20, 25, 30 seconds
Rest Time: 1-2 minute
Quick Tip:
1) Be careful when you lower your head toward the floor. You can use a yoga block or mat to rest your head on at the bottom until you get more comfortable with the exercise.
2) Change the distance between your hands to change the difficulty level.
3) Once you are position, you can work on moving your legs side-to-side which will help get you more comfortable with movement of your legs and body while in an inverted position.
Strength Goal:
- Be able to hold the Bent Arm Stand (straddle legs) for at least 10-20 seconds.
1) Start
2) Movement Position 1
3) Movement Position 2
4) Middle Position
Handstand Push-Up Advanced Exercise
Bent Arm Stand
(straight legs)
Muscles Targeted: Full Body Exercise
- From a standing position, squat down and place your hands on the ground about shoulder-width apart with the fingers spread wide.
- Keep the hands and feet where they are but lift the hips up and away.
- Bend the knees and lift the heels off the floor so just the balls of the feet are down.
- Gently press the knees in to the backs of the triceps and begin to shift your weight into the fingertips.
- Bend the elbows and hold body in position.
- Extend the legs out and away from the body.
- Hold in position for the duration of the set.
- Repeat for sets.
Number of Sets: 6
Hold Time per Set: 5, 10, 15, 20, 25, 30 seconds
Rest Time: 1-2 minute
Quick Tip:
1) Be careful when you lower your head toward the floor. You can use a yoga block or mat to rest your head on at the bottom until you get more comfortable with the exercise.
2) Use a yoga block or box to support your feet at first. Work on lifting one foot at a time and then both feet for small holds as your core muscles get stronger.
3) Work on keeping the legs together as much as possible.
Strength Goal:
- Be able to hold the Bent Arm Stand (straight legs) for at least 10-20 seconds.
1) Start
2) Movement Position 1
3) Movement Position 2
4) Movement Position 3
5) Middle Position
Handstand Push-Up Advanced Level 2 Training
— 6 Exercises to Improve Your Bent Arm Press —
Handstand Push-Up Advanced Exercise
Tuck Planche Push-UP
Muscle Targeted: Chest, Shoulders, Arms, Core Abdominal Muscles
- Begin with your hands on the floor or on 2 objects of equal height.
- Round your back, and slowly & carefully push yourself up off the ground.
- Compared to the frog stand, your legs should no longer be rested on your arms, and more of your weight should extend behind you.
- Keep legs tucked in under your abdomen.
- Lower your body as far down as your body mechanics will allow.
- Press up and return to the starting point.
- Repeat for reps.
Number of Sets: 4
Reps per Set: 3-6
Rest Time: 1 minute
Quick Tip:
1) By keeping your legs tucked in under your abdomen, you reduce the amount of strength and balance required to hold the planche.
2) [Shown above] I am using to chairs I had around the house. I suggest substituting the chairs with dip bars, which are more secure.
3) This move will help build up the strength and control needed when attempting the press to handstand.
Strength Goal:
- Be able to do at least 3-6 Tuck Planche Push-Ups in a row.
1) Start
2) Movement Position 1
3) Movement Position 2
4) Middle Position
5) Movement Position 3
Handstand Push-Up Advanced Exercise
Bent Arm Press Up to Handstand Push-Up
Muscles Targeted: Full Body Exercise
- From a standing position, squat down and place your hands on the ground about shoulder-width apart with the fingers spread wide.
- Keep the hands and feet where they are but lift the hips up and away.
- Bend the knees and lift the heels off the floor so just the balls of the feet are down.
- Gently press the knees in to the backs of the triceps and begin to shift your weight into the fingertips.
- Bend the elbows and extend the legs out into a straddle position and then bring together.
- Press the body up into a handstand resting the feet against the wall.
- Perform as many wall handstand push ups as possible and kick off the wall when you are finished.
- Repeat for sets.
Number of Sets: 4
Reps per Set: 1-5 Reps (1 Bent Arm Press Up + 1 Handstand Push-Up together = 1 Rep)
Rest Time: 1-2 minute
Quick Tip:
1) Be careful when you lower your head toward the floor. You can use a yoga block or mat to rest your head on at the bottom until you get more comfortable with the exercise.
2) Increasing or decreasing the distance from the wall and your Start Position will affect the difficulty level of the exercise. Always have a spotter when first learning how to do this exercise.
Strength Goal:
- Be able to do at least 1-5 Bent Arm Press Up to Handstand Push-Up reps in a row.
Start
Movement 1
Movement 2
Movement 3
Movement 4
Movement 5
Movement 6
Movement 7
Movement 8
Movement 9
End
Handstand Push-Up Advanced Exercise
Bent Arm Handstand Press
Muscles Targeted: Chest, Shoulders, Arms, Core Abdominal Muscles
- From a standing position, squat down and place your hands on the ground about shoulder-width apart with the fingers spread wide.
- Keep the hands and feet where they are but lift the hips up and away.
- Bend the knees and lift the heels off the floor so just the balls of the feet are down.
- Gently press the knees in to the backs of the triceps and begin to shift your weight into the fingertips.
- Bend the elbows and hold body in position.
- Extend the legs out and away from the body at a ~45 degree angle.
- Keeping the core muscles engaged, push the body up into a handstand.
- Repeat for sets.
Number of Sets: 4
Reps per Set: As many reps as possible.
Rest Time: 1-2 minute
Quick Tip:
1) You can use gymnastic parallettes or wrist straps in your workout in order to reduce some of the strain on your wrists.
2) This move will help build up the strength and control needed when performing freestanding handstand push ups.
3) When first learning this exercise, you will have a natural tendency to kick out of the handstand at the top until you gain more control of the push up. That’s OK though, just keep on practicing until you get it down.
Strength Goal:
- Be able to do at least 5 Bent Arm Handstand Presses in a row.
Start
Movement 2
Movement 4
Movement 5
Movement 6
Handstand Push-Up Advanced Exercise
Bent Arm Handstand Press and Hold
Muscles Targeted: Chest, Shoulders, Arms, Core Abdominal Muscles
- From a standing position, squat down and place your hands on the ground about shoulder-width apart with the fingers spread wide.
- Keep the hands and feet where they are but lift the hips up and away.
- Bend the knees and lift the heels off the floor so just the balls of the feet are down.
- Gently press the knees in to the backs of the triceps and begin to shift your weight into the fingertips.
- Bend the elbows and extend the legs out into a straddle position and then bring together.
- Press the body up into a handstand and hold in position for the duration of the set.
- Repeat for sets.
Number of Sets: 4
Hold Time per Set: 5, 10, 15, 20, 25, 30 seconds. Rest Time: 1-2 minute
Quick Tip:
1) Keep your gaze fixed on a imaginary point in order to help maintain your focus and balance.
2) Don’t forget slow and controlled breathing when in an inverted position.
3) After you finish holding the handstand, take a few moments to let the blood rush to the head dissipate so you can get your bearings.
Strength Goal:
- Be able to perform Bent Arm Handstand Press and Hold for at least 30 seconds.
Start
Movement 1
Movement 2
Movement 3
Movement 4
Handstand Push-Up Advanced Exercise
Tripod Headstand Handstand Push-Up
Muscles Targeted: Shoulders, Arms, Core Abdominal Muscles
- Start by placing the top of your head on your mat or padded floor.
- Place hands about shoulder-width apart and bend elbows at 90 degrees
- Bring your bottom up slowly, so your seat is directly above your head and your toes are the only part of your lower body still touching the mat.
- Lift both legs up into the air, making sure to tuck in your abs and keep your pelvic bone drawn towards your sternum.
- From the headstand position, perform a handstand push up.
- Return to headstand and repeat for reps.
Number of Sets: 4
Reps per Set: As many as possible.
Rest Time: 1-2 minutes
Quick Tip:
1) Keep your core engaged and a fixed eye gaze.
2) Don’t forget to breathe. Being upside down will affect your body’s normal equilibrium, so remind yourself to continue to breath in a controlled manner.
3) You can use gymnastic parallettes in your workout in order to reduce some of the strain on your wrists.
Strength Goal:
- Be able to do at least 3-5 Freestanding Headstand Handstand Push-Ups in a row.
Movement 1
Movement 2
Movement 3
Movement 4
Movement 5
Handstand Push-Up Advanced Exercise
Bent Arm Press to Handstand with Handstand Push-Up Negative
Muscles Targeted: Chest, Shoulders, Arms, Core Abdominal Muscles
- From a standing position, squat down and place your hands on the ground about shoulder-width apart with the fingers spread wide.
- Keep the hands and feet where they are but lift the hips up and away.
- Bend the knees and lift the heels off the floor so just the balls of the feet are down.
- Gently press the knees in to the backs of the triceps and begin to shift your weight into the fingertips.
- Bend the elbows and extend the legs out into a straddle position and then bring together.
- Press the body up into a handstand.
- Lower body in a slow and controlled manner and pause/hold at the bottom position.
- Push body back into a handstand and return to starting position.
- Repeat for sets.
Number of Sets: 4
Reps per Set: As many as possible.
Rest Time: 1-2 minute
Quick Tip:
1) At the Pause/Hold position, you want to aim for at least 5 seconds the first time and then gradually increase that time to 10 seconds, 15 seconds and so on working your way up to 30+ seconds.
2) You can use gymnastic parallettes in your workout in order to reduce some of the strain on your wrists.
3) Incorporate yoga blocks when first learning this exercise. Start with 4 stacked to rest your head on while in the Pause/Hold Position, then reduce to 3, 2, 1, and then none.
Strength Goal:
- Be able to stay in the Pause/Hold position for 30+ seconds while still being able to finish with a Handstand Push-Up.
Movement 1
Movement 2
Movement 3
Movement 4
Movement 5
Movement 6
Handstand Push-Up Advanced Level 3 Training
— Freestanding Handstand Push-Ups and Advanced HSPU Variations —
Handstand Push-Up Advanced Exercise
Freestanding Handstand Push-Up
Muscles Targeted: Chest, Shoulders, Arms, Core Abdominal Muscles
- From a standing position, squat down and place your hands on the ground about shoulder-width apart with the fingers spread wide.
- Keep the hands and feet where they are but lift the hips up and away.
- Bend the knees and lift the heels off the floor so just the balls of the feet are down.
- Gently press the knees in to the backs of the triceps and begin to shift your weight into the fingertips.
- Bend the elbows and extend the legs out into a straddle position and then bring together.
- Press the body up into a handstand.
- Lower body in a slow and controlled manner toward the floor.
- Push body back into a handstand and repeat for reps.
Number of Sets: 4
Reps per Set: As many as possible.
Rest Time: 1-2 minute
Quick Tip:
1) You can perform this exercise with:
- Kicking up into a handstand
- With Bent knees
- With straight legs together or apart
2) Inhale on the way down and exhale on the way up.
3) Keep your gaze locked onto an imaginary spot right between your hands.
Strength Goal:
- Be able to do at least 3-5 in Freestanding Handstand Push-Ups in a row.
Movement 1
Movement 2
Movement 3
Movement 4
Movement 5
Movement 6
Handstand Push-Up Advanced Exercise
Ʌ Handstand Push-Ups
Muscles Targeted: Chest, Shoulders, Arms, Core Abdominal Muscles
- From a standing position, squat down and place your hands on the ground about shoulder-width apart with the fingers spread wide.
- Keep the hands and feet where they are but lift the hips up and away.
- Bend the knees and lift the heels off the floor so just the balls of the feet are down.
- Gently press the knees in to the backs of the triceps and begin to shift your weight into the fingertips.
- Bend the elbows and extend the legs out into a straddle position and then bring together.
- Press the body up into a handstand.
- Lower body in a slow and controlled manner toward the left.
- Push body back into a handstand and repeat toward the right.
- Repeat for sets.
Number of Sets: 4
Reps per Set: As many as possible.
Rest Time: 1-2 minute
Quick Tip:
1) You can perform this exercise with:
- Kicking up into a handstand
- With Bent knees
- With straight legs together or apart
2) Inhale on the way down and exhale on the way up.
3) You can use gymnastic parallettes in your workout in order to reduce some of the strain on your wrists.
Strength Goal:
- Be able to do at least 3-5 Ʌ Handstand Push-Ups Ups in a row.
Movement 3
Movement 4
Movement 5