Handstand Push-Ups (Strict)

Overview

Strict handstand push-ups (HSPU) develop maximal overhead pressing strength and control in a stacked, inverted position with no kip. Each rep is earned with active shoulders, a braced midline, and precise head and elbow positions.

Built well, strict HSPU enhance shoulder durability, triceps lockout strength, and balance—skills that carry over to kipping HSPU, jerks, and handstand work.

How to Perform

Organize the body first, then press. Here are the steps to performing an HSPU:

• Set‑Up: Place hands just outside shoulder width about 6–10 inches from the wall. Kick up to a stacked handstand: ribs down, glutes squeezed, toes pointed, head neutral.
• Controlled Descent: With active shoulders, lower until the crown touches a consistent padded target. Keep forearms vertical and elbows tracking ~45° forward.
• Stable Bottom: Briefly settle on the target with tension—no bounce. Maintain a hollow rib cage and stacked hips over hands.
• Press‑Out: Drive straight through the hands, finish with head through and elbows locked, body line straight—not arched into the wall.0

💡 Coaching Cues 💡
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➡️ “Stack ribs over hips before you descend”
➡️ “Elbows tracking ~45°"
➡️ “Drive straight up—finish head through”

Technique Focus

A quality strict HSPU is a vertical press, not a bench press against the wall. Keep the rib cage down and the pelvis tucked so the line from wrist‑elbow‑shoulder remains stacked; this protects the neck and loads the delts and triceps.

Standardize depth with an abmat target while you build capacity, then gradually reduce the target as strength improves. Use a brief isometric pause on the target to remove rebound and cement control.

• Hand placement: slightly turned out, just wider than shoulders
• Elbow path: ~45° forward; avoid flaring sideways
• Finish position: head through, ribs down, glutes tight

Common Mistakes

Neck loading—crashing to the floor; fix with controlled negatives, a consistent target, and vertical forearms.

Lumbar arching—ribs flare into the wall; re‑establish hollow and squeeze glutes.

Elbow flare—unstable shoulders; keep ~45° track and active scapular elevation.

Variations & Progressions

Progressions should reinforce the stacked pressing line and remove momentum. Start with box pike variations and partial ranges to accumulate high‑quality volume without neck stress.

Advance only when you can complete strict sets without arching or bouncing; then reduce the target height and eventually remove it.

• Box Pike HSPU (Strict) – elevate feet on a box; adjust torso angle for difficulty
• Partial Range to Full – 2 abmats → 1 abmat → standard depth
• Tempo Negatives – 3–4 s descent, soft touch, fast but controlled press

Mobility Focus

Shoulder flexion and thoracic extension allow a stacked overhead line without compensatory lumbar arching. Wrist extension tolerance matters for hand placement comfort.

Prep: 10–12 foam‑roller T‑spine extensions, wall lat stretch 2×30 s/side, scapular handstand shrugs 2×10, and wrist rocks 2×20.

Benefits & Carryover

Strict HSPU build overhead pressing strength, scapular control, and midline organization that transfer to jerks, kipping HSPU, and handstand balance work.

The strict standard also teaches depth control and shoulder integrity that make dynamic versions safer.

Programming Tips

Place strict HSPU early in the session while fresh. Keep sets submax and prioritize perfect lines over grindy last reps.

Pair with vertical pulling or lower‑body work to avoid excessive shoulder fatigue; progress via volume first, then introduce small deficits if positions remain pristine.

• Strength: 5×3–5 @ controlled tempo, 2 min rest
• EMOM: 10 min – 2–4 crisp reps each minute
• Accessory: 3×6–8 box pike HSPU + 3×8–10 strict ring rows

Strict vs. Kipping vs. Box Pike HSPU

Match the variation to goals and shoulder readiness:

• Strict HSPU – highest strength/control; safest base; slower cycle speed
• Kipping HSPU – adds hip/knee drive for faster cycling; requires established strict capacity
• Box Pike HSPU – scalable pattern for strength and positions with lower neck load

Wrap‑Up

Strict handstand push‑ups reward organization and patience: stacked line, soft touch, and a clean press to lockout. Build them methodically and your shoulders will get stronger without sacrificing joint health.

Use progressions to accumulate perfect practice, then test deeper ranges only when your positions stay crisp.

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