How Many Reps of Pike Push Ups Should I Be Able to Do Before Trying a Handstand Push Up

The Number That Unlocks Your Handstand Push Up

The direct answer to how many reps of pike push ups should i be able to do before trying a handstand push up is between 15 and 20 reps. But here’s the truth that most guides skip over: hitting that number with sloppy, partial reps will get you nowhere. The real key is achieving 15-20 *perfect, feet-elevated* pike push ups where your head nearly touches the floor on every single rep. You're likely here because you tried kicking up into a handstand against a wall, felt your arms buckle, and realized you were missing a critical piece of strength. You're not weak; you're just trying to skip a step. The pike push up isn't just a placeholder exercise; it's the specific movement that builds the exact shoulder and triceps strength required to handle your bodyweight upside down. Rushing this step is the #1 reason people get frustrated and quit or, worse, injure their shoulders. The goal isn't just to check a box on 'pike push ups.' The goal is to build such undeniable strength with them that the handstand push up becomes the next logical step, not a terrifying leap of faith.

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Why 20 Reps Is a Test (And Most People Fail It)

Think of it as a simple physics problem. A full handstand push up (HSPU) requires you to press roughly 75-85% of your bodyweight. If you weigh 180 pounds, that's like doing an overhead press of 135-150 pounds. That’s a serious amount of weight. A standard push up, for comparison, is only about 65% of your bodyweight. A feet-on-the-floor pike push up increases the load on your shoulders, but only to about 70-75% of your bodyweight. The real test is the *feet-elevated* pike push up. By placing your feet on a box or bench that's 24-30 inches high, you create a steep angle that forces your shoulders and triceps to press approximately 85-90% of the load they'll face in a real HSPU. Hitting 15-20 reps in this position proves two things: First, you have the raw strength to handle the load. Second, you have the muscular endurance to control your body through multiple repetitions, which is crucial for learning the movement safely. Most people fail this test not because they can't get strong enough, but because they cheat the form. They do half-reps, flare their elbows out, or use momentum. This builds weak, unstable patterns that fall apart the second you go fully vertical. Hitting 20 *clean* reps is a non-negotiable strength standard. It’s the proof that your muscles, tendons, and stabilizer muscles are ready for the real thing. You have the target: 15-20 perfect, elevated reps. But can you prove you're actually getting closer to that number? If you did 8 reps last week, how many are you scheduled to do this week? If you don't have that number written down, you're not training; you're just exercising and hoping for the best.

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The 4-Step Protocol From Zero to Handstand Push Up

Getting your first handstand push up isn't about luck; it's about following a structured progression. If you've been stuck, it's because you've been missing one of these steps. Follow this protocol for 12 weeks, and you will build the strength required.

Step 1: Build the Foundation (Weeks 1-2)

Before you press, you must be able to hold. Your first goal has nothing to do with reps. It's about building shoulder stability and getting your body comfortable with being inverted. Your entire focus for the first two weeks is mastering two positions:

• Wall Handstand Hold: Kick up against a wall (facing away from it is safer for beginners). Lock your arms, engage your core, and just hold. Your goal is to accumulate 60 seconds in this position. You can do this in 3 sets of 20 seconds, 6 sets of 10 seconds-it doesn't matter. Just get to 60 total seconds of time under tension.
• Pike Hold: Get into the top position of a pike push up (feet on the floor, hands on the floor, hips high in an inverted 'V'). Hold this position, keeping your arms locked and head pushed through your shoulders. Again, accumulate 60 seconds.

Do this 3 times per week. This step prepares your wrists and shoulder girdle for the load to come.

Step 2: Master the Pike Push Up (Weeks 3-6)

Now you start moving. For this entire phase, your feet will be on the floor. The focus is on perfect form and building volume.

• Form: Hands slightly wider than shoulder-width. Hips as high as possible. As you lower down, your head should move forward, not straight down, forming a triangle with your hands. Your elbows should tuck in at a 45-degree angle, not flare out to the sides. Lower until the top of your head lightly touches the floor.
• Progression: Start with 3 sets to failure, resting 90 seconds between sets. Your goal is to reach 3 sets of 20 reps. Once you can do 3x20, you have earned the right to move to the next step. Don't rush this. If you can only do 8 reps, your goal for the next session is 9. Small, consistent gains are the key.

Step 3: Increase the Load with Elevation (Weeks 7-10)

This is where the real strength is built. Find a sturdy box, bench, or chair that is about 24-30 inches high. The higher the box, the harder the exercise.

• Setup: Place your feet on the box and your hands on the floor. Walk your hands back until your torso is as vertical as possible. This is your starting position.
• Execution: Lower yourself with control until your head almost touches the floor. Press back up powerfully. This will feel significantly harder than the floor version.
• Progression: Your rep count will drop dramatically. You might only get 3-5 reps per set. That's fine. Your goal is to work your way up to 3 sets of 15-20 reps. This is the milestone from the title. Once you can confidently perform 15+ reps with perfect form, you are ready.

Step 4: Bridge the Gap with Negatives (Weeks 11-12+)

You've hit your 15-20 elevated pike push ups. You are now strong enough to begin practicing the actual handstand push up. The safest way to do this is with negatives.

• Execution: Kick up into a handstand against the wall. From the top, slowly lower yourself down with as much control as possible. Aim for a 3- to 5-second descent. Once your head touches the floor or a mat, kick off the wall and reset. Do not try to press back up yet.
• Goal: Your initial goal is to perform 5 single, perfect negative reps with a 3-5 second lowering phase. Once you can do this, you can start attempting to press back up. Your first HSPU is now within reach.

Your 90-Day Handstand Push Up Timeline (It's Slower Than You Think)

Progress isn't linear, and expecting to get a handstand push up in two weeks is a recipe for frustration. Here is a realistic timeline of what you should expect to feel and achieve if you train this progression 2-3 times per week.

Month 1: The Foundation Phase. The first 4 weeks are about building your base. You'll be focusing on wall holds and feet-on-the-floor pike push ups. Progress will feel slow, and your wrists might feel sore as they adapt. This is normal. By the end of week 4, you should be able to complete your 60-second wall hold and be approaching 3 sets of 15-20 reps on your floor pikes. Don't get discouraged if the reps aren't climbing fast; you're building crucial stability.

Month 2: The Strength Phase. This is where you introduce feet-elevated pike push ups. Your reps will plummet. Going from 20 floor pikes to just 5 elevated pikes can feel like a step backward, but it's a massive step forward in intensity. Your job this month is to add one rep at a time. By the end of week 8, your goal is to be hitting 3 sets of 8-12 reps on the elevated pikes. This is the hardest part of the journey, where most people quit. Stick with it.

Month 3: The Peaking Phase. The goal for this month is clear: get your elevated pike push ups into the 15-20 rep range. Once you hit 15 clean reps for 2-3 sets, you can introduce HSPU negatives at the end of your workout. By the end of week 12, you should be strong enough to control a 5-second negative. At this point, you are ready to attempt your first full handstand push up. It might be a partial rep at first, but you've built the strength to do it safely.

Frequently Asked Questions

The Role of Core and Wrist Strength

Your shoulders do the pressing, but your core and wrists provide the stability. If they fail, the lift fails. You must train them directly. Add 3 sets of 60-second planks and 3 sets of 30-second hollow body holds to your routine 3 times a week. For wrists, perform wrist circles, flexion, and extension stretches as part of your warm-up every single time.

Training Frequency for HSPU Progression

Train these pressing movements 2, or at most 3, times per week. Your muscles and nervous system need time to recover and adapt. A Monday/Thursday or Tuesday/Friday schedule works well. Training more often will lead to burnout and potential shoulder impingement, not faster progress.

What to Do If Your Wrists Hurt

Soreness is normal, but sharp pain is not. If you feel sharp pain, stop. The most common cause is poor flexibility and conditioning. Warm up your wrists thoroughly before every session. You can also use push-up bars or parallettes to keep your wrists in a neutral position, which reduces strain significantly.

Pike Push Ups vs. Dumbbell Overhead Press

Both are excellent for building shoulder strength. The dumbbell overhead press allows you to add weight easily and builds raw power. The pike push up builds strength while also teaching you body control, balance, and stability in an inverted position. The best program includes both: use the overhead press for heavy strength work and the pike push up for skill-specific strength.

What to Do if You Get Stuck

If your reps stall for more than two weeks, don't just keep grinding. First, take a deload week: cut your training volume in half for one week to allow for full recovery. Second, change the stimulus. If you're stuck at 3 sets of 10, try doing 5 sets of 6 for a few weeks to work with a slightly different intensity.