How to Learn the 90° HSPU
The 90-degree handstand push-up lowers from a handstand all the way into a 90-degree hold and presses back up to the handstand. It is one of the most demanding pushing skills in calisthenics.
90° HSPU technique
- Start in a stable handstand with locked elbows
- Lean your shoulders forward before bending your arms
- Keep your forearms nearly vertical
- Lower slowly into the 90-degree Hold
- Maintain your forward lean throughout the movement
- Brace your core and squeeze your glutes
- Keep your body straight with pointed toes
- Press back to the handstand under control
Key progressions
These are the main building blocks you work on before the 90° HSPU feels solid:
- Band-Assisted 90 Degree HSPU Press
- Band-Assisted 90 Degree HSPU
- 90 Degree HSPU Straddle
The 3-stage training path
In Raw Control the 90° HSPU is split into Training 1 → 2 → 3. Each stage is a structured session of four exercises:
Training 1
- Band-Assisted 90 Degree HSPU Straddle Negative
- Band-Assisted 90 Degree HSPU Straddle Press
- Band-Assisted 90 Degree HSPU Straddle
- Grounded 90 Degree HSPU
Training 2
- 90 Degree HSPU Straddle Negative
- Band-Assisted 90 Degree HSPU Press
- 90 Degree HSPU Straddle
- Band-Assisted 90 Degree HSPU
Training 3
- 90 Degree HSPU Negative
- Band-Assisted 90 Degree HSPU
- 90 Degree HSPU
- 90 Degree Hold
Exact sets, reps, hold times and rest periods, plus a full-screen HD video for every exercise, are in the app.
Where the 90° HSPU fits
Each skill line runs through all three levels. This is the path for the 90° HSPU:
More expert skills
Train the 90° HSPU with Raw Control
Every training comes with exact sets, holds and rest times, a full-screen HD coaching video for each exercise, warm-ups and offline downloads.
General fitness information only. Warm up properly, train within your ability and stop if you feel pain. Read the Health & Safety Disclaimer.