Beginner Handstand Push-Up Program 1-Week Sample
The Details:
- 9-Week template with 3 days a week training included.
- Instant downloadable pdf so you can plug your plan into your schedule ahead of time and make it work for you.
- Videos of all movements are included.
- Scaling & modification recommendations.
- Designed to be completed as a 20-30 minute add-on to your regular gym classes before the class begins or in a separate session.
Part 1: Warm Up
3 Sets
10 Pronated Band Pull Aparts (Video)
10 Plank Shoulder Taps (each side) (Video)
5 Scapular Push-Ups (Video)
Part 2: Movement Specific
A. Tripod Headstand Hold (Video)
3 Sets of 10-15 seconds
Rest as needed between sets.
Ensure to actively push through your shoulders, lats, and upper back. Stay engaged and protect your neck, never relax in that position. Use a wall for support. Your head should be forward of your hands (ie Tripod). The first few reps might require a spotter to ensure safety.
B. Barbell Strict Press (Video)
Build to a heavy 10 rep, then
3 Sets of 10 reps (85% of 10RM)
Rest at least 2 minutes between sets.
Build to a heavy 10 rep weight in 3 sets or less. (Not including warm up sets). After the heavy set, perform 3 set of 10 reps at 90% of that weight.
Part 3: Accessory Work
D. Narrow Push-Ups (Video)
4 Sets of max reps.
Rest at least 2 minutes between attempts.
E. Hollow Body Hold (Video)
Accumulate 4 minutes in a hollow body position.
If unable to perform hollow body hold, substitute with tuck hollow body hold.
Part 1: Warm Up
3 Sets
5 Plate Halos (5 reps in each direction) (Video)
5 Up Down Planks (each side) (Video)
5 Inchworms (Video)
Part 2: Movement Specific
A. Handstand Kick Ups (Video)
Spend 10 minutes practicing kicking up to the wall.
The aim is to develop confidence of being inverted and learn proper technique of getting into the initial position. Concentrate on pushing through your shoulders, keeping your elbows locked. Use a spotter on the first few reps.
B. Pike Push-Ups (Video)
3 Sets of max reps
Rest at least 2 minutes between attempts.
Keep your hands about shoulder width apart, keeping elbows in, maintaining a tripod position at the bottom. Finish the movement pushing your chest through. If unable to perform regular pike push-ups, use a raised surface, such as bench or a box to perform incline pike push-ups.
C. Single Arm Seated Dumbbell Press (Video)
3 Sets of 8-12 reps (per arm)
Rest 90 seconds between sets.
You should have a few reps left in the tank each set. Select a weight that is around 70-80% in terms of effort.
Part 3: Accessory Work
D. Single Arm Dumbbell Row (Video)
3 Sets of 8-12 reps (per arm)
Rest 90 seconds between sets.
You should have a few reps left in the tank each set. Ensure that your form is perfect on each rep, keep your midline engaged and minimize any sort of trunk twisting. Select a weight that is around 70-80% in terms of effort.
D. Straight Arm Plank (Video)
Accumulate 3 minutes in a straight arm plank position.
Part 1: Warm Up
3 Sets
10 Supinated Band Pull-Aparts (Video)
5 Prone Arm Jacks (Video)
5 Push-Ups (Video)
Part 2: Movement Specific
A. Handstand Hold Against Wall (Video)
3 Sets of max duration hold.
Rest as needed between attempts.
Maintain a tight midline, pressing hard into the floor. Use a spotter to assist if needed.
B. Narrow Grip Bench Press (Video)
5 Sets of 12 reps
Rest 2 minutes between sets.
Ensure to hold a lockout for at least 1 second at the top, engaging and squeezing your triceps. Build up in weight each set leaving 1-2 reps in the tank. Do not go to failure.
C. Banded Triceps Pushdown (Video)
3 Sets of 12-16 reps
Rest 2 minutes between sets.
Use a PVC or a broom stick attached to a band overhead (if no PVC, use band only). Use a band strong enough to only allow you complete 12-16 reps. Once done, grab a lighter band (without PVC) and perform a max burn out set or as many reps as possible.
Part 3: Accessory Work
D. 3 Alternating Sets Of
12 Dumbbell Bicep Curls (Video)
12 Dumbbell Front Raises (Video)
12 Dumbbell Lateral Raises (Video)
12 Dumbbell Rear Delt Fly (Video)
Rest as needed between sets.
Weight should be light. Ideally, you would perform all movements as one giant set, without putting dumbbells down. If you do need to put the weight down, limit yourself to just a few seconds of rest to shake off your arms, before resuming.