90-degree hold progression: every step to the full hold

Stop guessing which step comes next. See every move, how long to hold it, and when you are ready to move up.

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The steps, from easiest to hardest

1
Crow pose
10 s
Frog stand with bent arms.
2
Bottom push-up hold
5 s
Isometric at the bottom of a pseudo planche push-up.
3
Tuck 90-degree hold
5 s
Bent-arm planche, knees tucked.
4
Tuck 90 into bottom push-up hold
5 s
5
Advanced tuck 90-degree hold
5 s
Open your knees, keep your forearms vertical, and hold the tuck 90 shape.
6
Handstand to tuck 90 negatives
3 reps
From a handstand, tip forward and brake with your arms into a tuck 90 position.
7
Straddle 90-degree hold
3 s
Open your legs into a straddle, keep your body horizontal, and bend your arms to 90 degrees.
8
Advanced tuck 90 push-ups
4 reps
Do push-ups in an advanced tuck 90 shape. This is your target after straddle negatives.
9
Deep HSPU
4 reps
Range work that feeds straight back into the press.
10
Strict full 90-degree push-up
4 reps
Press up into the full 90-degree shape without any help.
11
Ten-second eccentric, handstand to full 90
3 reps
Lower from a handstand to a full 90 hold slowly over ten seconds.
Full 90-degree push-ups, multiple reps
4 reps
Do several full 90-degree push-ups in a row. Most people can only do singles at this level.

How to know you are ready for the next step

Hold the step cleanly for the target time or reps before you move on.
Keep your form strict. If you shake or break shape, stay on the step.
Feel fine the next day. Soreness that lingers means repeat the step.

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How to train it

Train the 90-degree hold two or three times a week. On the days between, do easier pushing and pulling, like push-ups and rows, so your arms recover. Keep each session short, and stop while your form still feels strong.

Use the ready targets to decide when to move up. Hit the hold time or reps with clean form, then try the next step. If a step feels stuck for weeks, spend more time on the step before it, and check that you are resting enough between sets.

Mistakes to avoid

Skipping steps because they look easy hurts your progress, because your joints and tendons need time to adapt. Spend real weeks on each step. Letting your hips sag or your elbows flare takes the load off the muscles you are trying to build, so keep your body in one straight line and your arms at 90 degrees. Holding your breath makes you feel dizzy and cuts your hold short, so breathe slowly and steadily.

Pushing through pain in your elbows or wrists is the fastest way to lose weeks of training, so stop when you feel a sharp pain. Rest and let it settle before you try again.