Handstand Push-Up Skill Practice
handstand push-up progression
Every 2:00 x 6 rounds
3-5 quality Handstand Push-Up reps
Use the listed easier scaling when needed
Finish each set before technical failure
Gymnastics
Handstand Push-Up — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The handstand push-up (HSPU) is the primary overhead pressing movement in CrossFit gymnastics. Performed against a wall, it requires the athlete to lower from a handstand until the head touches the floor (or an AbMat) and press back to full lockout. The HSPU develops shoulder and tricep strength in a position that transfers directly to pressing under load. It appears in Hero WODs including Nate, JT, and Michael. The strict HSPU is a significant strength feat; the kipping HSPU, using wall and hip drive, allows more reps under fatigue but requires excellent shoulder mobility and stability first.
Quick answer
The handstand push-up (HSPU) is the primary overhead pressing movement in CrossFit gymnastics. Build Handstand Push-Up with low-fatigue practice first; earn volume only after the required positions and range are repeatable.
Curated demonstration
Watch Handstand Push-Up Technique
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The Strict Handstand Push-Up
CrossFit · reviewed 2026-08-06
Muscles Worked
Anterior deltoidsTricepsUpper trapeziusCore
Equipment
Wall
Best For, Avoid If, and Scaling
| Best for | Low-fatigue skill development for Handstand Push-Up, plus the specific anterior deltoids and triceps capacity needed to make the standard repeatable. |
|---|---|
| Avoid if | Avoid or scale Handstand Push-Up if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: hands too close to the wall — forces neck compression. Keep 6-12 inches away. |
| Scaling | Pike push-ups (hips elevated, head between hands), box pike push-ups, elevated pike push-ups. |
How to Do the Handstand Push-Up
1
Kick up to a handstand against a wall, hands 6-12 inches from the wall.
2
Hands slightly wider than shoulder-width, fingers spread and pointing forward.
3
Engage core and glutes — body as straight as possible.
4
Lower slowly until head touches an AbMat or the floor between the hands.
5
Press back to full lockout — arms completely straight at the top.
Common Mistakes
✕
Hands too close to the wall — forces neck compression. Keep 6-12 inches away.
✕
Flaring elbows wide instead of using a controlled arm angle that fits your anatomy.
✕
Not reaching full lockout at the top.
✕
Attempting kipping HSPUs before building strict pressing strength.
Coaching Tips
✓
Build strict pressing strength with dumbbell or barbell overhead press and pike push-ups before going inverted.
✓
Use a triple-folded AbMat to reduce range of motion while building strength — remove layers progressively.
Scaling Options
Easier / Beginner
Pike push-ups (hips elevated, head between hands), box pike push-ups, elevated pike push-ups.
Harder / Advanced
Strict HSPUs, deficit HSPUs (hands on plates for greater range of motion).
Training Examples
Train Handstand Push-Up with a Clear Purpose
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Handstand Push-Up Capacity Builder
handstand push-up workout
5 controlled rounds
3-5 quality Handstand Push-Up reps
6-8 reps of the listed easier scaling
Rest 60 sec and repeat cleanly
Frequently Asked Questions
What is the HSPU standard in CrossFit?
Head must touch the floor (or an AbMat if prescribed) at the bottom, and arms must reach full lockout at the top. The body stays against the wall throughout. Kipping HSPUs additionally require the hips to make contact with the wall at the initiation of the kip.
Build It Into a Workout
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Useful next steps
Hero WODs with Handstand Push-Up
Related Exercises
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