Training

Progression Route to Eventually do Handstand Pushups?

icy_kioshiiiSep 17, 5:49 AM

Hi, so for the past year or so I have been doing a mix of calisthenics workouts along with the use of 2 dumbbells and more recently a set of 10 lb ankle weights. I usually just workout at home because a gym membership in my region costs a lot and is out of my budget at the moment. So I was wondering, if I wanted to start off as a “beginner” and progress in say 6 months, what would be the best workout routine to work towards eventually being able to do handstand pushups and like being able to go from a pushup position into a handstand, etc. In the past I would workout daily for 1-2 hrs and while I did see some growth and stuff, I still had trouble hitting certain muscle groups or hit a wall in terms of how much of a workout I would get from the dumbbells and stuff, so with that being said could someone give me a good 6-7 day a week workout plan to eventually achieve this goal? I’d appreciate any advice!

8 replies

nickmaovich_4·Sep 17, 10:44 PM
check out [recommended routine](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine/) and also check out the wiki on sets x reps, rest, etc. It will give you more than enough strength to progress into your desired calisthenics move (which you can also train before doing any strength work)
gamewiz365·Sep 18, 6:03 PM
There's tons of information in the wiki: - https://old.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine - https://old.reddit.com/r/bodyweightfitness/wiki/training_guide - https://www.reddit.com/r/bodyweightfitness/wiki/kb/skillday/ I also recommend Hybrid Calisthenics since Hampton's a down to earth dude and his advice and routines are solid: - https://www.hybridcalisthenics.com/routine Go slow to start (i.e. 2-3 days a week) and ramp up as you go. Remember rest days _are_ training and without them our foundations get broken down but never repaired and strengthened. Eat balanced meals as best you can, prioritizing protein, soluble fiber, water, complex carbohydrates and veggies for recovery after and hours before workouts; go for simple carbohydrates before workouts.
immodestpolitician_2·Sep 19, 4:54 PM
Assuming you can do at least 15 pushups in a set and a few dips, I'd start doing handstand holds against the wall for time. Work up to 60s. Do the handstand wrist warmup. If you injure your hand tendons they take forever to heal.
paranoidbrokkoli_2·Sep 20, 9:48 PM
There are many tutorials on YouTube. I’d add pike pushups, elevated push-ups and handstands, if you can’t do them yet, try in a door frame for support (back against the frame, walking up the other side) also stretch the arms and shoulders and upper back
rash3rr·Sep 21, 4:09 AM
Handstand pushups require two separate skills: the balance and the pressing strength. Most people focus on the pressing and neglect the balance, then wonder why they can't do freestanding work For balance: practice wall handstands daily, chest to wall first (safer for shoulders), short sessions of 5-10 minutes. This can be daily since it's skill work not strength work. Accumulate 5+ minutes of total hold time per session For pressing strength: pike pushups progressing to elevated pike pushups (feet on chair, then higher surface). These build the specific overhead pressing strength. Do these 3x per week, not daily. When elevated pike pushups with feet at hip height feel easy for reps, you're ready to start wall handstand pushup negatives 6-7 days a week full training isn't ideal. Strength adaptations happen during recovery. 3-4 days of real strength work plus daily 10-minute handstand practice is more effective than grinding 2 hours every day The "pushup position into a handstand" t
governorsilver_3·Sep 22, 4:16 AM
StrongFirst HSPU article [https://www.strongfirst.com/journey-handstand-push-up-part-1/](https://www.strongfirst.com/journey-handstand-push-up-part-1/)
spaceyjase·Sep 22, 8:24 PM
Specifically for the HSPU, watch The Holy Grail: https://www.youtube.com/watch?v=tQhrk6WMcKw
easy_pride7452_7·Sep 23, 3:45 PM
tbh I'd make the 6 month plan boring and repeatable rather than 6-7 hard days. Two or three strength days: pike pushups, elevated pike pushups, slow wall HSPU negatives once pikes are solid, plus rows/pullups so your shoulders don't get cranky. Then 5-10 minutes most days for chest-to-wall handstand holds, wrist prep, and bails. The press-up-from-pushup-position goal is a different monster, so I'd park it until your wall handstand feels boring.

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