How to Improve Handstand Push-ups

The handstand push-up (HSPU) is one of the most challenging yet rewarding movements in functional fitness. Alongside muscle-ups and pistols, the HSPU often sits on the list of “bucket-list” skills that many athletes spend months—if not years—perfecting. It’s a true test of strength, balance, control, and technique.

Whether you’re just getting started or working toward Rx’ing your first WOD with HSPUs, this guide breaks down everything you need to know.

What Is a Handstand Push-Up?

At its core, the handstand push-up is a vertical pressing movement where you support your body weight upside down while lowering your head toward the ground and pressing back up. Think of it as an inverted push-up, where your shoulders and triceps do most of the work.

Most CrossFit athletes perform HSPUs against a wall for stability, although advanced athletes can progress to freestanding HSPUs for added difficulty.

Why Handstand Push-Ups Are So Challenging

Unlike traditional push-ups, the HSPU requires:

• Upper body strength – Primarily in the shoulders, triceps, and upper chest.

• Core stability – To maintain a strong inverted position.

• Balance and coordination – Especially when kicking up against the wall.

• Shoulder mobility – Restricted range of motion makes the movement harder.

It’s one of the few bodyweight movements that push athletes to develop both raw strength and gymnastic control simultaneously.

Benefits of Training Handstand Push-Ups

Adding HSPUs to your CrossFit training offers multiple advantages:

• Builds shoulder and tricep strength

• Improves overhead pressing power

• Enhances body control and spatial awareness

• Develops core stability and balance

• Helps improve performance in other gymnastics-based CrossFit movements

Step-by-Step Progressions for Handstand Push-Ups

Because the HSPU is an advanced skill, jumping straight into it can lead to frustration—or worse, injury. A structured progression is key.

1. First Timers: Getting Comfortable Upside Down

Before worrying about reps, just practice kicking up into a handstand against the wall. This builds familiarity and reduces the fear factor.

• Kick up 10–15 times

• Hold the inverted position for a few seconds each time

• Focus on staying stable and maintaining control

2. Beginner Level: Building Position and Stability

Once you’re comfortable upside down, work on holding the position for longer periods:

• Aim for 30-second holds

• Repeat 5 times or until you fatigue

• Engage your core and keep your body tight to avoid arching your back

3. Intermediate Level: Controlled Range of Motion

After a few weeks of handstand holds, start lowering yourself:

• Use ab-mats, pillows, or towels to reduce the range of motion

• Lower until your head touches the pad, then push back up

• Gradually remove mats as strength improves until you reach full depth

4. Expert Level: Mastering the Rx Handstand Push-Up

Once you can perform strict HSPUs consistently, focus on improving efficiency and volume.

• Work on kipping HSPUs to add momentum and conserve energy in workouts

• Incorporate shoulder strengthening exercises like thrusters, push presses, and strict presses

• Train to increase unbroken reps before fatigue sets in

Common Mistakes to Avoid

• Not warming up shoulders properly – Increases risk of injury

• Arching the lower back – Leads to instability and potential discomfort

• Rushing progression – Master each stage before moving forward

• Neglecting strength work – Without strong shoulders and triceps, you’ll plateau

Accessory Exercises to Improve HSPUs

To make faster progress, include these in your programming:

• Dumbbell shoulder presses

• Strict push-ups and pike push-ups

• Handstand holds (freestanding or against a wall)

• Core stability work like hollow holds and planks

Final Thoughts

Mastering the handstand push-up takes time, patience, and consistent training. For many CrossFitters, it’s one of the last movements to Rx, but the rewards are worth the grind.

Focus on proper progressions, build shoulder strength, and be patient with your body. With enough dedication, you’ll go from struggling to kick up against the wall to stringing together unbroken sets like a pro.