Best exercises to get Handstand push ups!

hand stand push ups, handstand push ups, hspu -

Best exercises to get Handstand push ups!

What is up rolosquad!

In today’s video we are going to take you from no HSPU to understanding HOW to build your way up to crushing your first one!


DISCLAIMER: you will NOT magically get Handstand push ups after watching this video. You will have to work your booty off for weeks, months, or even years to build to the strength necessary.

I’m going to show you 5 exercises you can add into your training 2-3 times a week to help build a very solid base for your HSPU!

If you are close to HSPU the best thing you can do is continue getting comfortable upside down and AND get stronger. You will benefit much more from working on pressing and stability than hammering your neck. Take care of your neck.


1. DB press + Push press

This is my favorite because it mimics the tension you need to sustain throughout your HSPU! So many athletes relax at the bottom and press from a flaccid position. Try to remember how your tight front rack position feels when you’re upside down.


2. Upside KB walk + press

This a crazy good exercise for stabilizing. Stability means your scapulas can keep your shoulder from moving into bad places in its socket while pushing and pulling. It’s important.


3. OH Plate deadbugs

If you’re wondering how the heck a dead-bug transfers to a HSPU you’re in luck. I’m going to tell you. When pressing you need the ability to maintain a neutral spine. This concept is hard for many to grasp! Myself included. This will help you keep your ribs tucked and get your arms overhead .


4. Wall walks

This is a great way to get comfortable upside down while keeping a neutral spine! It’s also a great pressing exercise. Which, hey, you probably get that you need to press more.


5. HSPU negatives

Doing the movement in reverse while creating tension the entire time will help you get stronger in the exact position and get more comfortable upside down.


Below are very basic sample programs that you can use to build 2-3 workouts a week you can use to crush HSPU!

You can interchange movements and reps. Example you can do DB push press or strict or Upside down KB press. I do however recommend sticking to something simple like progressive overload.

See below how each week the sets go up but the reps go down. Your goal is to also increase the weight slightly each week!

Comment below any questions! I would love to help.


Program example 1: (3 days a week)

Day 1:

DB push press 3 x 12 reps (W2 = 4 x 10 | W3 = 5 x 8 | W4 = 6 x 5)

OH dead bugs 5 x 5 reps

*Each progressive week increase the sets and weight while decreasing the reps. 

Day 2:

Upside down KB walk 3 x 50ft each arm

Wall walks 10 reps

Day 3:

OH deadbugs 5 x 5

HSPU negatives 10 reps total 


Program example 2: (2 days a week)

Day 1: 

Upside down KB walk 3 x 50ft

DB press 3 x 12 reps

OH dead bugs 5 x 5

Day 2:

Wall walks 10 reps

Upside down KB press 3 x 12

HSPU negatives 10 reps total


Feel free to ask questions below!

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