Parallettes & Handstand Bars

Handstand push-ups are a bodyweight exercise that requires a combination of strength, balance, and coordination. The essential steps to mastering handstand push-ups are described below. These steps essentially serve as a training plan for this exercise, especially if a handstand has not yet been mastered.

Please note that handstand push-ups are also known as "handstand dips" or "handstand presses". They are considered an advanced bodyweight exercise. By following the described procedure, achieving the first handstand push-up will take approximately 4 weeks.

1. Strengthen the upper body and core

First, strength must be built in the upper body and the entire core. This is achieved through exercises such as standard push-ups, dips, planks, or negative front levers on a pull-up bar. Ideally, all four of these exercises should be performed in 3 sets of 8-12 repetitions, 2-3 times per week.

2. Practice handstands against a wall

In parallel, the handstand should be practiced against a wall (i.e., standing in a handstand with the feet lightly touching the wall). This exercise helps to build familiarity with the handstand position and improves shoulder stability.

Once a secure handstand against the wall is achieved, the goal is to repeatedly push away from the wall and hold a freestanding handstand for as long as possible. This should be done 10 times, preferably over 2-3 sets, and ideally 2-3 times a week. A freestanding handstand means the feet do not touch the wall.

When a freestanding handstand can be held for 20 continuous seconds without touching the wall, the first handstand push-up can be attempted. Experience shows that these 20 seconds are necessary to even begin attempting the first handstand push-up.

3. Build targeted strength for handstand push-ups

Targeted strength for handstand push-ups must be developed. An excellent exercise for this is the pike push-up, which can also be varied in difficulty.

Pike push-ups are best performed in 3 sets of 2-8 repetitions per set (or simply as many repetitions as possible per set). They should be trained just as frequently as all other exercises, ideally 2-3 days a week.

Mastering a handstand is not required for pike push-ups. They can easily be performed parallel to regular handstand exercises. To adjust the difficulty level of this exercise, only the height of the toes above the floor needs to be changed.

Execution of pike push-ups: The toes are elevated to a certain height above the floor (e.g., by placing them on a plyo box, a chair, or a rung of a Swedish ladder). The palms are positioned on the floor as with normal push-ups, and the standard push-up movement is executed from this position. Throughout the movement, the upper and lower body should always form a (right) angle.

4. Practice negative handstand push-ups

Negative handstand push-ups should be practiced as soon as familiarity with the wall handstand has been established, sufficient shoulder strength has been built with pike push-ups, and a freestanding handstand can ideally be held for a few seconds.

Execution of negative handstand push-ups: Start in a handstand. Slowly lower the body by bending the arms until the head is close to the floor. From this position, return to a normal standing position. Take a short break and kick back up into a handstand to perform the next negative repetition. This is repeated 5 times for a total of 3 sets. Negative handstand push-ups should also be trained 2-3 times a week.

If sufficient strength is lacking, it is perfectly fine to lower into a headstand and then return to a normal standing position.

5. Perform the first handstand push-up

Once five clean negative handstand push-ups can be performed, the first full handstand push-up can be attempted. To do this, simply push the body back up into the starting position at the end of the negative phase. Once the first handstand push-up has been achieved from this position, the second, third, and all subsequent repetitions are not far away.

For the first handstand push-up, it is crucial to remain in the handstand position throughout the movement, regardless of the initial form. Once the movement feels comfortable and secure, the focus shifts to improving posture. The legs are fully extended, and the body is brought into a straight line, which makes the handstand push-up look highly aesthetic.

10-15 handstand push-ups are an outstanding achievement. In any calisthenics park, there will not be many people capable of performing this feat.

Conclusion and final remarks

The wall handstand can also be practiced against a door. By spreading and pressing the legs against the door frame, the execution can be supported slightly better, making it easier to push to the limit.

The last few centimeters (when the head is almost touching the floor) are the most difficult. Small elevations such as parallettes, handstand bars, wooden blocks, or thick books are extremely helpful here. They allow the head to go slightly lower, shifting the most difficult part of the execution more towards the middle of the movement.

For optimal results within four weeks, it is essential to train handstand push-ups consistently according to the steps outlined above. In the beginning, training under the supervision of a qualified partner or coach is also highly beneficial.