How many handstand push-ups make you a superhuman athlete?
As far as bodyweight skills go, handstand push ups (HSPUs between friends) are impressive – and a bit more accessible than things like a human flag. If handstand push ups are in your toolbox, you might be wondering how many you need to smash out to be considered elite. Let’s look at the numbers.
How many handstand push-ups is considered good?
We’re not talking about handstand holds here. This is about clean reps of strict handstand push ups. No kipping, no plate or ab mat under your head. Even one strict HSPU puts you in the elite category of strength athletes. Here's what we consider 'good' numbers:
- Men: 5-10 consecutive strict HSPUs
- Women: 3-8 consecutive strict HSPUs
Remember, we're talking about full range of motion here – head touching the ground and arms locked out at the top.
How many handstand push-ups to be elite?
Want to join the ranks of the truly exceptional? These are the numbers that separate the elite from the merely impressive:
- Men: 10-15 consecutive strict HSPUs
- Women: 8-12 consecutive strict HSPUs
And yes, we acknowledge that we always put the men’s numbers higher than the women’s numbers in these blog posts. That’s simply because, on average, a trained man will be able to do more reps than a trained woman. We know some extremely strong female athletes, trust us! We’re just going on averages here.
Are strict or kipping handstand push-ups better?
Are kipping handstand push ups legit? Yes – but they serve different purposes to strict. Strict HSPUs build raw strength and control, while kipping allows for higher volume in workouts. Master strict HSPUs first. They're safer, build more strength, and give you a solid foundation if you want to learn to kip the movement.
How many strict handstand push-ups can the average person do?
Let's be real – the average person off the street wouldn’t be able to kick up into a handstand hold, let alone push their entire bodyweight whilst upside down. Even regular gym-goers might struggle to do one strict HSPU. It's a movement that requires significant upper body strength, shoulder stability, and balance. If you can do one strict HSPU, you're already well ahead of the curve.
What are good accessory exercises and progressions for HSPUs?
Pike push-ups - build the basic push strength needed for HSPUs.
Wall walks - build shoulder endurance and get comfortable being inverted.
Negative HSPUs - lower slowly from the top position to build eccentric strength.
Elevated pike push-ups - increase the height of your feet to progress towards vertical.
Seated shoulder press or Z-press - build raw pressing strength with traditional weight training.
How long should you be able to hold a handstand to do HSPUs?
Handstand holds are a key foundation movement for handstand push ups. Work towards a 30-45 second hold to ensure you have the necessary balance and shoulder endurance for HSPU. Freestanding handstands are a great skill but not essential if you’re going to do HSPUs against a wall.
Try out the Gravity Fitness HSPU challenges
Think you’ve got what it takes to take on the Gravity Fitness handstand push up challenges? Here they are:
- Ultimate shoulder pump
Complete 30 strict HSPUs in as few sets as possible. Rest as needed between sets, but track your total time. Can you complete it in under 10 minutes?
- HSPU EMOM
Do 3 strict HSPUs every minute on the minute for 5 minutes. Too easy? Try 7 minutes, then 10.
- The technical master
Complete 5 strict HSPUs with a 3-second negative on each rep. Rest 90 seconds. Can you complete 5 rounds with perfect form?
Whether you're just starting your HSPU journey or looking for the next level, remember that technique is everything. Share your challenge results with us – we love seeing the Gravity community push their limits!
