Handstand Push-Up Beginner Guide
In the Handstand Push-Up Beginner Guide, we show you exercises geared toward increasing your upper body strength. In a handstand push-up, the main muscles used are the shoulder and back muscles whereas a basic push-up uses mostly your chest muscles. While performing a handstand push-up, 100% of your body weight must be moved while only ~80% during a basic push up. This means that the exercise intensity is that much greater during a handstand push-up. Developing strength in the upper body is essential for any individual trying to learn how to do a handstand push-up.
“Don’t worry about looking good – worry about achieving your goals.” —Ray Dalio
Follow our Chest, Shoulder and Tricep focused exercises to help you build your handstand push-up strength. In each section, we have listed a Strength Goal for each exercise as a benchmark for which you can compare yourself in our HSPU program.
If you are able to reach these goals, you should be strong enough to pull off a handstand push-up and can then focus on learning the technique. However, we all come in different shapes and sizes, so just use each Strength Goal as a reference point to strive toward in your training.
NOTE: If you already meet the Strength Goal for each exercise in the Handstand Push-Up Beginner Guide section, feel free to skip ahead to the Handstand Push-Up Intermediate or Advanced Guide(s).
Handstand Push-Up Beginner Progression
Handstand Push-Up Beginner Chest Training
- Practice this:
Handstand Push-Up Beginner Shoulder Training
- Practice this:
Handstand Push-Up Beginner Arm Training
- Practice this:
Handstand Push-Up Beginner Chest Training
Handstand Push-Up Beginner Exercise
Standard Push-Up
Muscle Targeted: CHEST
- Begin in a push-up position hands on the floor slightly wider than shoulder-width apart.
- Feet can be together or apart.
- Keeping back flat, slowly lower body toward the ground.
- Push back up to starting point by extending the elbows and contracting the chest.
- Repeat for reps.
Number of Sets: 6
Reps per Set: 5, 10, 15, 20, 25, 30.
Rest Time: 1-2 minutes
Strength Goal:
- Perform 30 Standard Push-Ups in a row.
Quick Tip:
- Variations of this exercise include performing the movement:
1) On your knees (modified push-ups).
2) With your hands on a push-up bars (increase in your range of motion).
3) Against a wall at an angle.
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Handstand Push-Up Beginner Exercise
Decline Push-Up
Muscles Targeted: CHEST
- Begin in a push-up position with feet on an elevated surface like a plyometric box or chair.
- Keeping back flat, slowly lower body toward the ground.
- Push back up to starting point by extending the elbows and contracting the chest.
Number of Sets: 4
Reps per Set: 15-20
Rest Time: 1-2 minutes
Strength Goal:
- Be able to do at least 20 decline push-ups in a row.
Quick Tip:
1) Find a nearby stair case and start with your feet on the first step for your first set. Then work your way up the stairs.
2) Keep your core abdominal muscles engaged as you lower and raise yourself. Your body should maintain a straight line throughout the movement.
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Handstand Push-Up Beginner Exercise
Weighted Push-Up
Muscles Targeted: CHEST
- Begin in a push-up position with feet and hands on the floor slightly wider than shoulder width apart.
- Keeping back flat, slowly lower body toward the ground.
- Push back up to starting point by extending the elbows and contracting the chest.
Number of Sets: 4
Reps per Set: 10 (Use a weight that is 20% of your body weight for the 1st Set, then 30%, 40%, 50%)
Rest Time: 1-2 minutes
Strength Goal:
- Be able to do at least 10 weighted push-ups in a row with the resistance weight being at least 50% of your body weight.
Quick Tip:
1) Have a friend assist you by placing weight plates on your back and holding them in place while you perform the exercise.
2) I used a heavy duty backpack to hold dumbbells, which I then placed on my back. You can also use bottles of water or something similar in weight to load up your pack. Weight Vests are also a solid choice. This will give you an added level of difficulty.
3) If you increase the resistance weight beyond the 50%, decrease the amount of Reps per Set; Sometimes I’ll drop down to 4-6 Reps, but with a lot more weight on my back.
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Handstand Push-Up Beginner Shoulder Training
Handstand Push-Up Beginner Exercise
Military Press
Muscles Targeted: SHOULDERS
- Stand with feet shoulder-width apart.
- Hold one dumbbell in each hand around shoulder height, with palms facing away from body.
- Keeping the core muscles tight, lift the weight up until your arms are almost fully extended straight up.
- Slowly return dumbbells back to shoulders and repeat for reps.
Number of Sets: 4
Reps per Set: 6-10
Rest Time: 1-2 minutes
Strength Goal:
- Be able to do at least 10 military presses in a row with weights that are at least 50% of your body weight.
- I weigh 170lbs and use 45-55lb dumbbells. I’ll use 135lbs on a barbell.
Quick Tip:
1) When performing overheard presses, make sure the head remains drawn back. This will help prevent excessive stress from being placed on the neck muscles and spine.
- You can modify the exercise by performing the movement:
1) Using a barbell
2) Alternating-Arms
3) One-Arm at a time
4) Seated
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Handstand Push-Up Beginner Exercise
Arnold Press
Muscles Targeted: SHOULDERS
- Sit on the floor with legs in a ‘V’ position.
- Hold one dumbbell in each hand and position them in front of the shoulders, palms facing body and elbows under wrists.
- Keeping the core muscles tight, initiate the movement by bringing elbows out to sides and continue to raise elbows outward while pressing dumbbells overhead until arms are straight.
- Lower to front of shoulders in opposite pattern and repeat for reps.
Number of Sets: 4
Reps per Set: 6-10
Rest Time: 1-2 minutes
Strength Goal:
- Be able to do at least 10 Arnold Presses in a row with the weight being at least 40% of your body weight.
Quick Tip:
1) When performing overheard presses, make sure the head remains drawn back. This will help prevent excessive stress from being placed on the neck muscles and spine. The starting position should look like the contracted portion of a dumbbell curl.
2) Drop the weight. This exercise is more difficult than your average overhead press so start out with weight that is lighter than your standard military press weight.
- You can modify the exercise by performing the movement:
1) Sitting on a chair or bench
2) Standing
3) Alternating-Arms
1) Start
2) Movement
3) Middle
4) Movement
5) End
Handstand Push-Up Beginner Arm Training
Handstand Push-Up Beginner Exercise
Bodyweight Tricep Extension
Muscles Targeted: TRICEPS
- Begin in a push-up position.
- Keeping back flat, slowly lower body toward the ground by only bending the elbows.
- Push back up to starting point by extending the elbows and contracting the triceps.
- Repeat for reps.
Number of Sets: 4
Reps per Set: 8-10
Rest Time: 1 minute
Strength Goal:
- Be able to do at least 10 bodyweight tricep extensions in a row.
Quick Tip:
- You can modify the exercise by performing the movement:
1) With hands on an elevated surface such as a box or bench to make it easier.
2) Adding weight on your back to increase the resistance and make it more difficult.
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Handstand Push-Up Beginner Exercise
Close Grip Tricep Push-Up
Muscles Targeted: TRICEPS
- Begin in a push-up position with hands on floor ~6 inches apart.
- Keeping back flat, slowly lower body toward the ground.
- Push back up to starting point by extending the elbows and contracting the triceps.
- Repeat for reps.
Number of Sets: 4
Reps per Set: 8-10
Rest Time: 1 minute
Strength Goal:
- Be able to do at least 10 close grip tricep push ups in a row.
Quick Tip:
- You can modify the exercise by performing the movement:
1) With hands on an elevated surface such as a box or bench.
2) On a balance disc [as shown above], a Bosu ball, or medicine ball.
3) Adding weight on your back to increase the resistance.
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