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HSPU Progressions

The document outlines 7 progressions for performing wall-assisted handstand pushups (HSPU), from normal pushups to full handstand pushups facing away from and toward the wall. Each progression includes technique points and recommended repetition and set levels to follow as skills improve. It encourages the reader to subscribe to the author's YouTube channel for more videos and access a free online course on building strength from bodyweight exercises.

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Prince Oludare Akintola
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203 views10 pages

HSPU Progressions

The document outlines 7 progressions for performing wall-assisted handstand pushups (HSPU), from normal pushups to full handstand pushups facing away from and toward the wall. Each progression includes technique points and recommended repetition and set levels to follow as skills improve. It encourages the reader to subscribe to the author's YouTube channel for more videos and access a free online course on building strength from bodyweight exercises.

Uploaded by

Prince Oludare Akintola
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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© Bodyweight Beast Fit

PROGRESSIONS FOR

WALL-ASSISTED
HANDSTAND PUSHUP

@LOUROGABRIEL @BODYWEIGHTBEASTFIT www.bodyweightbeast.fit


© Bodyweight Beast Fit

PROGRESSIONS FOR

HSPU
1) NORMAL PUSHUP: REPS & SETS LEVELS:

Key Technique Points: Level 1: 4 sets of 4 reps Level 5: 4 sets of 6 reps


1. Hands shoulder-width apart.
2. Neutral spine position (don't arch your Level 2: 4 sets of 5 reps Level 6: 4 sets of 7 reps
lower back).
Level 3: 5 sets of 5 reps Level 7: 3 sets of 8 reps
3. Full range-of-motion:
a. Go all the way down until you almost
Level 4: 3 sets of 4 reps Level 8: 3 sets of 4 reps
touch the floor.
b. Then fully extend your arms at the top.

@LOUROGABRIEL @BODYWEIGHTBEASTFIT www.bodyweightbeast.fit


© Bodyweight Beast Fit

PROGRESSIONS FOR

HSPU
2) DECLINE PUSHUP: REPS & SETS LEVELS:

Key Technique Points: Level 1: 4 sets of 4 reps Level 5: 4 sets of 6 reps


1. Feet should at an elevated surface (at knee
height). Level 2: 4 sets of 5 reps Level 6: 4 sets of 7 reps
2. Hands shoulder-width apart.
Level 3: 5 sets of 5 reps Level 7: 3 sets of 8 reps
3. Neutral spine position (don't arch your
lower back).
Level 4: 3 sets of 4 reps Level 8: 3 sets of 4 reps
4. Full range-of-motion:
a. Go all the way down until you almost
touch the floor.
b. Then fully extend your arms at the top.

@LOUROGABRIEL @BODYWEIGHTBEASTFIT www.bodyweightbeast.fit


© Bodyweight Beast Fit

PROGRESSIONS FOR

HSPU
3) DECLINE DIAMOND: REPS & SETS LEVELS:

Key Technique Points: Level 1: 4 sets of 4 reps Level 5: 4 sets of 6 reps


1. Feet should at an elevated surface (at knee
height). Level 2: 4 sets of 5 reps Level 6: 4 sets of 7 reps
2. Hands in a diamond shape.
Level 3: 5 sets of 5 reps Level 7: 3 sets of 8 reps
3. Neutral spine position (don't arch your lower
back).
Level 4: 3 sets of 4 reps Level 8: 3 sets of 4 reps
4. Full range-of-motion:
a. Go all the way down until you almost
touch the floor.
b. Then fully extend your arms at the top.

@LOUROGABRIEL @BODYWEIGHTBEASTFIT www.bodyweightbeast.fit


© Bodyweight Beast Fit

PROGRESSIONS FOR

HSPU
4) PIKE PUSHUP: REPS & SETS LEVELS:

Key Technique Points: Level 1: 4 sets of 4 reps Level 5: 4 sets of 6 reps


1. Touch your feet on a wall.
2. Hands shoulder-width apart. Level 2: 4 sets of 5 reps Level 6: 4 sets of 7 reps
3. Get on fours then extend.
Level 3: 5 sets of 5 reps Level 7: 3 sets of 8 reps
4. Full range-of-motion:
a. Touch your head in front of your hands.
Level 4: 3 sets of 4 reps Level 8: 3 sets of 4 reps
b. Then fully extend your arms at the top.

@LOUROGABRIEL @BODYWEIGHTBEASTFIT www.bodyweightbeast.fit


© Bodyweight Beast Fit

PROGRESSIONS FOR

HSPU
5) NEGATIVE HS PUSHUP: REPS & SETS LEVELS:

Key Technique Points: Level 1: 4 sets of 4 reps Level 5: 4 sets of 6 reps


1. Hands shoulder-width apart.
2. A few inches away from the wall. Level 2: 4 sets of 5 reps Level 6: 4 sets of 7 reps

3. Lower in 5 seconds and slightly touch your


Level 3: 5 sets of 5 reps Level 7: 3 sets of 8 reps
head on the floor.
4. Then stop and kick yourself up.
Level 4: 3 sets of 4 reps Level 8: 3 sets of 4 reps

*4-8 reps of 5sec each*

@LOUROGABRIEL @BODYWEIGHTBEASTFIT www.bodyweightbeast.fit


© Bodyweight Beast Fit

PROGRESSIONS FOR

HSPU
6) HANDSTAND PUSHUP: REPS & SETS LEVELS:
*wall away*
Key Technique Points: Level 1: 4 sets of 4 reps Level 5: 4 sets of 6 reps
1. Hands shoulder-width apart.
2. A few inches away from the wall. Level 2: 4 sets of 5 reps Level 6: 4 sets of 7 reps
3. Full range-of-motion:
Level 3: 5 sets of 5 reps Level 7: 3 sets of 8 reps
a. Go all the way down until you slightly
touch your head on the floor.
Level 4: 3 sets of 4 reps Level 8: 3 sets of 4 reps
b. Then fully extend your arms at the top.

@LOUROGABRIEL @BODYWEIGHTBEASTFIT www.bodyweightbeast.fit


© Bodyweight Beast Fit

PROGRESSIONS FOR

HSPU
7) HEADSTAND PUSHUP: REPS & SETS LEVELS:

Key Technique Points: Level 1: 4 sets of 4 reps Level 5: 4 sets of 6 reps


1. Hands shoulder-width apart.
2. Hands 1 feet away from the wall. Level 2: 4 sets of 5 reps Level 6: 4 sets of 7 reps
3. Full range-of-motion:
Level 3: 5 sets of 5 reps Level 7: 3 sets of 8 reps
a. Lean forward as you go down, and
touch your hand in front of your hands.
Level 4: 3 sets of 4 reps Level 8: 3 sets of 4 reps
b. Then fully extend your arms at the top.

@LOUROGABRIEL @BODYWEIGHTBEASTFIT www.bodyweightbeast.fit


© Bodyweight Beast Fit

PROGRESSIONS FOR

HSPU
HANDSTAND PUSHUP: REPS & SETS LEVELS:
*wall facing*
Key Technique Points: Level 1: 4 sets of 4 reps Level 5: 4 sets of 6 reps
1. Hands shoulder-width apart.
2. Hands 1 feet away from the wall. Level 2: 4 sets of 5 reps Level 6: 4 sets of 7 reps
3. Full range-of-motion:
Level 3: 5 sets of 5 reps Level 7: 3 sets of 8 reps
a. Lean forward as you go down, and
touch your hand in front of your hands.
Level 4: 3 sets of 4 reps Level 8: 3 sets of 4 reps
b. Then fully extend your arms at the top.

@LOUROGABRIEL @BODYWEIGHTBEASTFIT www.bodyweightbeast.fit


© Bodyweight Beast Fit

Click the Link & Subscribe to the


YouTube Channel!
Don't miss out on the next videos & free
goodies!

Get the FREE Course Zero to


Bodyweight Beast!
The full system I used with all
the progressions, tips, etc.
Comes with an App for easy
access.
Community access for form
checks and Q&As.
*I’m still building it up for you, so it’s not
yet 100% complete - thanks for the
understanding :)

ACCESS NOW

@LOUROGABRIEL @BODYWEIGHTBEASTH ACKS www.bodyweightbeast.fit

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