Handstand push-up progression: every step to a strict HSPU

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The steps, from easiest to hardest

1
Wall HSPU negatives
3 reps
Movement 3 of 5.
2
Strict wall HSPU
6 reps
Movement 4 of 5.
3
Tuck 90-degree hold
5 s
Learning the tip forward — bent-arm planche.
4
Free HSPU
4 reps
Movement 5 of 5.
5
Advanced tuck 90-degree hold
3 s
Open your knees and keep your forearms vertical in this 90-degree hold.
6
90-degree push-up
4 reps
Down to 90°, press back to the handstand.
7
90-degree push-up negatives
3 reps
Only the tip forward and down, braked.
8
Full 90-degree push-ups, strict sets
4 reps
Sets, not singles.
9
Tiger bend
4 reps
Down onto the forearms from the handstand and back up.
Elite vertical combo: free HSPU to 90-degree to planche to press
4 reps
Format 5-5-5 on the vertical press.

How to know you are ready for the next step

Hit the target reps or seconds with clean form before you move up.
Every rep should look the same, with no kicking or twisting to finish.
You should feel fine the next day, not wrecked or sore in a bad way.

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How to train it

Train the handstand push-up progression two or three times a week. Keep the other days for easier pushing, pulling, and leg work so your shoulders recover. A rest day is part of the plan, not a missed session.

Use the target reps or seconds as your green light for the next step. If a step feels stuck, spend an extra week on it and check your form. Small clean reps beat sloppy ones every time.

Mistakes to avoid

Bending your elbows too early in the negative turns it into a drop, so lower slowly and stay in control. Flaring your elbows wide puts extra strain on your shoulders, so keep them closer to your body. Skipping the hold steps leaves you without the tip forward, so spend real time on them.

Chasing reps with a short range of motion builds a shallow push-up, so touch the target depth on every rep. Training through shoulder pain makes the next session harder, so rest and see a professional if it lingers.