How to Learn the Handstand Push-Up
The handstand push-up (HSPU) is a vertical press in a handstand: you lower your head towards the floor and press back up to straight arms. It is the bodyweight equivalent of a heavy overhead press.
Handstand Push-Up technique
- Start in a stable handstand with locked elbows
- Place your hands so your forearms stay nearly vertical
- Brace your core and squeeze your glutes
- Push the floor away to maintain active shoulders
- Lower slowly by bending your elbows under control
- Let your head move slightly forward as you descend
- Lower until your head gently reaches the floor
- Press back up to full elbow lockout
Key progressions
These are the main building blocks you work on before the Handstand Push-Up feels solid:
- Pike Push-Up On The Box
- Back-To-Wall Handstand Push-Up
- Band-Assisted Handstand Push-Up
The 3-stage training path
In Raw Control the Handstand Push-Up is split into Training 1 → 2 → 3. Each stage is a structured session of four exercises:
Training 1
- Handstand Push-Up Bottom Hold
- Band-Assisted Tuck Handstand Press
- Face-To-Wall Handstand Push-Up
- Dolphin Push-Up
Training 2
- Handstand Push-Up Bottom Hold
- Band-Assisted Handstand Push-Up
- Back-To-Wall Handstand Push-Up
- Face-To-Wall Handstand Walk
Training 3
- Handstand Push-Up Bottom Hold
- Handstand Push-Up
- Pike Push-Up
- Handstand Hold
Exact sets, reps, hold times and rest periods, plus a full-screen HD video for every exercise, are in the app.
Where the Handstand Push-Up fits
Each skill line runs through all three levels. This is the path for the Handstand Push-Up:
More advanced skills
Train the Handstand Push-Up 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.