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t is normal that, when we are learning to do a handstand, an arched-back technique known as the "banana handstand" appears.

This mistake is very common in beginners and in people who learn the handstand on their own without supervision.

The position is characterized by an exaggerated lumbar arch and is aesthetically considered "ugly," since it looks forced, seems dangerous for the back, and does not align the arms, back, and legs.

Many people wonder how to fix that banana position and achieve a straight handstand. In this article, we will explain in detail why this poor posture happens and how to correct it to achieve a straight handstand.

What the Banana Handstand Is and Why It Happens

The banana handstand is characterized by requiring the person, in order to maintain balance, to create an exaggerated lumbar arch, adopting a curved position that resembles the shape of this fruit. Interestingly, the cause of this position does not come directly from the lower back, but is a consequence of poor arm positioning and poor shoulder joint positioning in relation to the torso.

When we perform a handstand and cannot achieve proper shoulder flexion, in which we align the arms with the torso, we have to compensate for that almost diagonal position of the trunk in relation to the arms by creating that lumbar curve so that the legs move backward, the weight is balanced in relation to the floor, and we can stay in the handstand position without falling.

Therefore, to fix the banana handstand, we should not focus so much on flexing the hips to eliminate that lumbar curve, but rather on our shoulder mobility: achieving enough shoulder flexion and getting the arms, back, and the rest of the torso aligned.

This way, to maintain balance, we will need to keep the legs straight and, therefore, that excessive lumbar curve will not occur. If we create the banana position with the arms and torso aligned, we will fall backward and, therefore, we will not be able to maintain balance.

What a Straight Handstand Looks Like (the Correct Reference)

The strict handstand position is mainly based on the arms, back, legs, and tips of the feet being in a perfect line. This implies, as mentioned earlier, a fairly pronounced shoulder flexion, using as a reference that our biceps should be close to our ears.

By having the arms and torso aligned, the balance point forces the legs to be aligned as well, transferring all the weight toward the floor very efficiently. If we have the elbows perfectly locked out, we will notice that the position is quite comfortable and does not require a great amount of muscular effort.

Regarding the hips, it is true that we can maintain a perfect line throughout the whole body without performing a posterior pelvic tilt, which will mean we do not have an exaggerated lumbar curve like in the banana handstand. But the natural lumbar curve of our lower back will still be visible.

That is why the strict straight handstand position is usually considered to include a slight posterior pelvic tilt that eliminates this natural curve of the back and makes the line look even straighter. To activate this posterior pelvic tilt, what we need to do is contract the abs, glutes, and hamstrings, making the hips rotate inward.

Also remember that you need to point your feet so they do not break the line, but instead continue the straight line of the legs.

And regarding the head, it does not need to be completely tucked between the arms. We can keep our gaze toward the floor, but only slightly, without extending the neck excessively. This way, our head will not stick out in relation to our arms, but we will still be able to maintain the reference point by looking toward the floor.

Main Mistakes That Create the Banana Handstand

To make it clear, we are going to make a short list of the points to keep in mind that are creating that banana handstand position:

 As we mentioned before, if you do not have enough mobility to perform proper shoulder flexion and bring your biceps to the height of your ear, aligning the arm with the torso, you will not be able to perform the correct straight handstand position. This is easily solved by doing shoulder mobility stretches for a few weeks.

Lack of proprioception in the position of the arms in relation to the torso.

 Sometimes, even if you have enough shoulder mobility, some people struggle to find this straight position when they are upside down. Therefore, even though they can theoretically do it, sometimes they do not have enough proprioception to align the arms and torso. This is something they need to practice gradually, while in an assisted inverted position against the wall, trying to reach the correct posture.

Lack of strength in the vertical push, which makes you rely too much on the chest.

 When you do not have enough strength, the handstand position feels very unstable and it is hard to find the straight posture without feeling like you are going to fall or collapse down toward the floor. Therefore, it is very important to have a good foundation of both horizontal and vertical pushing strength, with exercises such as:

Practicing with your back to the wall while being too far away from it.

 If you practice the handstand with your back to the wall and place yourself very far from it, you will necessarily need to bring your legs to the wall as a support point, arching your back or, in some cases, bending your knees. Be aware of this and place your hands close enough to the wall so you can practice a straight posture without having to arch.

Excessive fear of falling, which prevents us from fully getting into a vertical position.

 Some people have a small psychological block where they do not feel safe in a vertical position and try to avoid it, either consciously or unconsciously, by placing their trunk very horizontal in relation to the floor. It is key to gradually lose this fear and allow your trunk to become vertical.

How to Fix the Banana Handstand Step by Step

We are going to explain the technical steps to follow to fix your banana handstand and turn it into a straight handstand, and it is important that you practice them in these three formats, in the order described below:

This way, you will have more assistance at the beginning and it will be easier for you to focus on correcting the position. Then you will progress in difficulty until you can make these corrections in a free-standing handstand.

Increase shoulder flexion until the arms and torso are aligned.

 Aim to bring your biceps close to your ear, with your head slightly extended so you can look at the floor.

 The first step will force you, in order to maintain balance, to keep your legs aligned with your torso and arms. Make sure your knees do not bend.

 Squeeze your abs and glutes to create a posterior tilt in the hips and soften the lumbar curve. Meanwhile, keep aligning the legs and torso.

Always remember to record your attempts from the side so you can check that you are making the right corrections and achieving the alignment you are looking for.

Passive stretches help you explore a greater range of motion with the help of an external support. Use them calmly, without bouncing and without chasing pain. The sensation should be one of controlled tension.

Place your hands on a low bar, wall bars, or a stable horizontal support. From there, take a few steps back until your torso is inclined toward the floor and let your chest gently drop between your arms. Keep your elbows extended, your head relaxed, and avoid sinking through the lower back. To control the posture better, think about drawing your ribs inward while you hold the position.

The goal is to feel the stretch in the shoulders, lats, and upper back, without losing control of the posture.

Grab a post, column, or stable structure with one hand above your head. Then take a step back or slightly to the side to create tension and let the shoulder gradually move into flexion. Keep the arm straight, breathe slowly, and repeat the same work on the other side.

Do not force the joint. Look for a position where you can breathe and maintain tension without shrugging or rotating the torso excessively.

Active mobility is the part that is often neglected. It is not enough to reach a position with external help: you also need to be able to reach it and hold it using your own strength.

Active Shoulder Flexion Mobility Standing or Kneeling

Stand or kneel with your abdomen active and your ribs controlled. Raise your arms forward until you bring them overhead, keeping your elbows straight throughout the entire range of motion. Go up only as far as you can without arching your back, then lower slowly and with control.

The kneeling version usually helps control the pelvis better and avoid compensations through the lower back.

Active Shoulder Flexion Mobility on the Floor Face Down

Lie face down with your forehead supported or slightly lifted and extend your arms forward. Activate your abs and glutes to maintain a stable position. From there, raise your arms a few centimeters off the floor without bending the elbows, hold at the top for a moment, and lower with control.

Do not try to lift your arms very high at any cost. Prioritize clean execution: straight arms, relaxed neck, and controlled movement from the shoulders.

Mobility improves with consistency, not with endless sessions. A practical reference:

Passive stretches: 2 to 4 sets of 20 to 40 seconds per exercise.

Active exercises: 2 to 4 sets of 6 to 12 controlled reps.

You can include them at the end of your workout, in a specific mobility session, or as part of your warm-up if you do them at low intensity. Before strength training, prioritize the active versions and avoid passive stretches that are too long.

If you want to follow a more organized guide, you can use 

Calisteniapp’s Mobility and Flexibility program

 within your planning. It will help you work on these ranges in a structured way, without depending on isolated exercises or improvising each session

Improving your handstand technique to achieve a completely straight position consists of progressive work in which small details are gradually adjusted until you internalize them and achieve the final form.

It will take some time, but it will be satisfying work, where each small improvement will make your handstand look much more aesthetic and strict.

Fix your banana handstand step by step and achieve a straight handstand with better technique, alignment, and body control.

How to Fix a Banana Handstand and Achieve a Straight Handstand

Parallel bar dips are one of the most important pushing exercises in calisthenics. Despite their apparent simplicity, they are a fundamental movement for developing strength and muscle mass in the upper body, as well as being key to many more advanced progressions.

This exercise stands out because it doesn’t work just one muscle, but several muscle groups at the same time. The main muscles involved are the chest, anterior deltoid, and triceps, along with other stabilizing muscles that allow you to perform the movement efficiently and safely.

In this article, we’ll go over everything you need to know about parallel bar dips: what they are exactly, how to do them correctly, the most common mistakes, and all the variations of this exercise for each goal.

What parallel bar dips are and why they are so important

Dips are a basic calisthenics exercise that works the upper body. They consist of supporting your body on a set of parallel bars and pushing downward with your hands so that your body moves vertically.

Dips are very important because they train a basic movement pattern: the vertical downward push. Therefore, through this exercise, you will develop the strength and upper-body muscles responsible for performing this movement.

For this reason, the dip is one of the four main lifts in Streetlifting, along with the pull-up, squat, and muscle-up. Likewise, the dip is a prerequisite for the latter, since the muscle-up is the combination of an explosive pull-up and a bar dip.

In addition, dips are included in a wide variety of calisthenics routines for different goals: hypertrophy, endurance, explosiveness, etc.

In fact, the dip is such a basic and important exercise that it is not exclusive to calisthenics. This exercise is widely used by bodybuilders, Olympic weightlifters, CrossFit athletes, and many other sports disciplines.

The dip is a multi-joint exercise; this means it involves more than one joint at the same time. The main joints involved in this exercise are the shoulders and elbows.

The muscles responsible for movement at the shoulder joint are the pectoralis major and the anterior deltoid; and the muscle responsible for movement at the elbow joint is the triceps brachii.

However, secondary muscles must also be taken into account. At the scapular level, stabilizing muscles such as the lower fibers of the trapezius and serratus anterior, the pectoralis minor, and even the latissimus dorsi are involved.

In addition, depending on the technique used, there can also be significant involvement of the core muscles.

Before we begin, I want to emphasize that there is no single correct technique for dips, since this will mainly depend on your goals and your specific context.

Below, I’ll explain what can be considered the “standard” technique, but later on we’ll review some factors to keep in mind so you can choose the most appropriate technique for you.

For the starting position, your hands should be at a distance equivalent to shoulder width or slightly wider. Your elbows should be fully extended, unless you have a condition that prevents you from extending them completely.

With your arms straight, you should push down strongly, trying to move your shoulders as far away from your ears as possible. The rest of your body should remain straight and in a neutral position.

Once in position, you will begin to lower yourself while leaning slightly forward. During the movement, you should keep your whole body like a rigid block, without extending or flexing the spine or hips. Throughout the entire range of motion, your forearms should remain as vertical as possible.

The goal is to lower yourself at least until you form a 90° angle between your upper arm and forearm. Finally, you will push back up until you return to the starting position, keeping your body fixed throughout the entire repetition.

This could be considered a “neutral” technique, ideal for beginners who don’t want to overcomplicate things with too many technical details about how to perform the exercise.

However, there are many ways to perform dips for different purposes. So let’s review the different variables of this exercise and how they influence its execution.

The first variable is the distance between the hands, that is, grip width.

When dips are performed with a close or shoulder-width grip, the movement will mainly involve shoulder flexion (from back to front). Therefore, the anterior deltoid will play a slightly greater role (1).

When performed with a wider grip, there will be a slight component of shoulder adduction (from outside to inside), so the pectoralis major will have greater activation, mainly its lower fibers (1).

A wide grip is generally more unstable and stretches the chest more, which can increase the difficulty and risk of injury in beginners. However, it’s also important to consider that the range of motion is slightly shorter; this, together with greater chest involvement, can be beneficial for some more experienced athletes when preparing for calisthenics competitions.

The second variable is torso lean. This point should be analyzed as a spectrum: at one end, the body remains completely vertical and, at the other, it leans significantly forward.

What this variable does is redistribute the forces across the joints involved in the exercise.

For example, if you perform dips while keeping your body completely vertical at all times, your elbows will pass behind your hands. This makes the moment arm at this joint longer; while the shoulders are closer to the line of action of the force, so the moment arm at this joint will be shorter.

Therefore, in this case there will be a greater load on the triceps and a lower load on the chest and anterior deltoid.

In fact, you can lean backward and perform a movement that is almost exclusively elbow extension. This variation is known as the Impossible Dip, or “fondo imposible” in Spanish, because you have to lift your entire body weight using only the strength of your triceps. In this case, the main muscles will no longer be the chest and anterior deltoid, but the triceps and posterior deltoid.

If you want to learn this exercise, you can read the following article: 

Impossible Dip Tutorial - How to do the impossible dip

You can also find a complete Impossible Dip program in Calisteniapp: 

If, on the other hand, you lean quite far forward, the load will be greater on the shoulder muscles and there will even be a moment arm at the elbow, but oriented toward elbow flexion. This means that, in this case, the biceps and the other elbow flexors will be participating in the exercise.

If you want to better understand this whole topic of moment arms, why the biceps are present in a pushing exercise, and which exercises are best for this muscle group, I recommend the following article: 

Biceps Exercises in Calisthenics: Complete Guide Without Weights

In fact, if you analyze it closely, full planche push-ups are actually dips with the body leaned so far forward that it is completely horizontal and parallel to the floor.

However, body lean can also be modified without the entire body being completely aligned. For example, the exercise can be performed with the body in an “L” position, with the torso horizontal but the feet dropped.

A very similar posture is performing dips in a tuck planche position (tuck planche push-ups). In either case, the goal is to achieve a more horizontal torso, but with lower intensity.

As I explained previously, in the standard technique the body remains completely straight and in a neutral position. However, we can modify the overall posture of the body by changing the position of the pelvis and scapulae. In this way, we can organize dips along a spectrum ranging from Arch Body to Hollow Body.

At one end is the Arch Body. This posture occurs when the scapulae are retracted and the pelvis is tilted into anterior pelvic tilt; as a result, the spine is extended and, consequently, there is greater activation of the spinal erectors.

In addition, this posture increases the range of motion in shoulder extension, so the chest is more stretched. This greater stretch may be beneficial for hypertrophy of this muscle, according to recent research (2,3).

At the other end is the Hollow Body. This posture occurs when the scapulae are protracted and the pelvis is kept in posterior pelvic tilt; as a result, the spine is slightly flexed, so there is greater activation of the abdominal muscles.

In this case, the opposite happens: under the same 90° angle at the elbow joint, the chest will be less stretched. Therefore, this is a somewhat safer position for people with limited shoulder mobility.

All of this assumes that you maintain the posture throughout the entire repetition. However, not everything is black or white; some people use a hybrid technique that consists of:

Placing the body in a neutral position or with a slight hollow.

Performing the eccentric phase by bringing the torso into a more pronounced hollow position.

In the concentric phase, transitioning to a posture with the torso slightly arched.

This is the most commonly used technique in Streetlifting, since it allows you to lift the greatest amount of weight possible.

This is possibly because muscles are stronger during eccentric contraction. This allows the body, during the lowering phase, to maintain a more closed posture, which has two advantages:

A valid depth is achieved with a smaller range of motion in the shoulder.

A more stable shoulder position is maintained at the lowest point, reducing the risk in a demanding posture with heavy loads.

However, during the concentric phase, the body transitions to a more open posture, since muscles have a greater ability to apply force at longer muscle lengths (length-tension relationship).

Finally, there are different techniques that combine several of these variables at the same time. Performing dips with a wide grip and the torso close to vertical is not the same as doing them with the torso leaned forward, close to horizontal.

Therefore, below I’ll show you the best techniques according to different goals.

Now let’s review the most popular dip variations. To do this, I’ll divide them into two categories: according to the equipment and according to the goal.

We’ve already reviewed dips on parallel bars. However, this exercise can also be performed on a bar (fixed bar) or on rings.

In this variation, since the bar is in front of the body, you can’t perform it like a standard dip by pushing vertically downward. Instead, you must lean your torso forward and push in a more horizontal direction.

Otherwise, the exercise becomes more unstable and you would be forced to perform a very short range of motion or adopt poor posture.

Korean dips are performed with the bar behind the body. Since the opposite happens here compared to the previous exercise, the body must be arched considerably.

In addition, because the body is in an unfavorable position to push strictly, this variation is generally performed using some swing.

This exercise is basically a classic dip, but performed on rings, which introduces greater instability during the execution.

This exercise consists of separating the rings widely at the lowest point and bringing them together at the highest point, performing a movement similar to chest flyes.

In this case, since the body is closer to vertical, the movement is more similar to shoulder adduction, mainly working the chest and even muscles such as the latissimus dorsi and teres major (1).

In this variation, one arm performs the dip normally, while the other remains fully extended. In this way, one arm supports a greater percentage of the body weight.

Discover how to do parallel bar dips correctly, which muscles they work, their benefits, common mistakes, and how to progress step by step.

Parallel Bar Dips: Complete Guide, Technique, Muscles, and Progressions

Push-ups are one of the foundational calisthenics exercises and, along with dips, they’ll be one of your main tools for training the pushing pattern and the muscles involved in it.

Some people, even as beginners, can already do a few push-ups when they start training, so they don’t need much help there. But it’s also very common for people to be unable to do even one full push-up and need to work toward it.

The good thing about calisthenics is that there are progressions starting from absolute zero. You can build strength gradually and, in a relatively short time, work your way toward your first push-ups. So in this article, we’re going to look at those progressions and a simple routine to help you get your first push-up.

Why many people can’t do push-ups when they start

Usually, when someone starts calisthenics and can’t do a single push-up, it’s because they haven’t had much experience with sports in general or training in particular.

In very common sports like soccer, basketball, volleyball, and others, physical preparation often includes exercises like push-ups.

Also, anyone who has spent time in a gym or joined general fitness classes has usually done some kind of pushing strength work, so they’re often able to do at least one push-up.

Whether it’s because they never had that background or because they’ve been inactive for a very long time, some people may not be able to do even one push-up. And that’s not a problem, as we’ll see below.

Push-ups are a pushing exercise where you press the floor away while keeping your body solid from shoulders to feet. Even though they seem chest-focused, they actually combine several muscles working together to move and stabilize your body.

 this is the main driver of the movement. Your chest helps push your body upward and bring your arms toward your torso. If you want to improve your push-ups, building chest strength will give you more pressing power.

 these extend your elbows on the way up. You’ll especially notice their role at the end of each rep, when you finish the press. If you tend to get stuck halfway up, they probably need more work.

 the front of the shoulders is especially involved and helps stabilize your arm position. Strong shoulders make the movement more solid and controlled.

 your abs, lower back, and deep trunk muscles keep your body aligned. They’re not pushing the floor, but they stop your hips from sagging or your body from losing tension. If your body “breaks” during push-ups, this is a clear area to strengthen.

The key to getting your first full push-up on the floor is to start with easier progressions where you can work in a rep range of about 6 to 15 repetitions.

These progressions will help you build strength so you can move from the easiest variation to the next one in the chain and, little by little, reach the final goal through steady progress.

As you’ll see, the main variable in these progressions is the height of your hands. The higher your hands are, the easier the exercise becomes. Then you gradually lower that height until you reach the floor.

Let’s go through them from easiest to hardest so you know the path you should follow.

Start standing in front of a wall, with your hands placed at chest height and slightly wider than shoulder-width. Step back a little so your body is slightly inclined, and keep a stable line from head to feet. From there, bend your elbows to move toward the wall, then press back in a controlled way without collapsing into the movement. This is the best option for complete beginners who have never trained or have almost no upper-body strength.

In this variation, you won’t be able to use a full range of motion because your forehead will reach the wall first, but that partial range still helps you start building strength.

In this variation, you place your hands on an elevated surface roughly around stomach height. This could be a bar set at that height, a table, or a box placed vertically. The higher the surface, the easier the exercise, which makes this a very useful way to adjust beginner push-ups to your actual level and start accumulating reps with good technique.

From this point on, you can start working through a full range of motion, bringing your chest down toward your hands and bending your elbows past 90 degrees.

Once you control the previous level, you can lower the support and do them with your hands on a surface around knee or thigh height. For example, a bar at that height, a chair, a bench, or a box. The movement now looks much more like a regular floor push-up, but it’s still a more accessible option for building strength without losing movement quality.

This is one of the most common progressions, and it’s still very useful when done properly. Place your knees on the floor, keep a stable line from your shoulders to your knees, and avoid arching your back. Lower yourself under control, bringing your chest toward the floor, then press back up without losing body position.

Here, the focus is on lowering slowly and getting the most out of the eccentric phase of the exercise. Get into a push-up position, lower yourself slowly to the floor, and once you’re down, place your knees on the ground to help yourself back up. These are very effective for building strength and are often a key part of push-up progressions when you still can’t complete the way up normally.

At this stage, you’re already working on the floor, but without demanding the full range of motion yet. Start with a very short range, even if you only lower yourself a few centimeters, and gradually increase that range until you reach the full movement. In the meantime, you can keep working on the earlier progressions as well to accumulate more volume and build the strength you still need.

The starting position is with your hands on the floor at a width that feels stable for you, arms extended, and body aligned. From there, lower yourself under control until your chest gets close to the floor, then press back up while keeping your core active and your posture solid, without letting your lower back sag. If you want to learn how to do a push-up, this is the end goal, but you’ll get there faster if you respect the process and don’t skip levels.

To do a push-up correctly, start by placing your hands slightly wider than shoulder-width apart and your feet together or almost together. From there, think about creating a straight line from your head to your heels. Your body should stay aligned the entire time.

Brace your core so your hips don’t sag and don’t stay too high either. The idea is for your hips to stay in line with your back and legs, as if your whole body were one single block. On the way down, your chest shouldn’t drop first and your hips shouldn’t lag behind. Everything goes down together, under control.

Also pay attention to your elbows. You don’t want them flaring too far out, but you don’t want them tucked too tightly into your body either. A middle ground usually works best: around 45 degrees relative to your torso. That position usually helps you press more stably and distribute the effort better.

Taking care of your technique is not a minor detail. It helps you transfer force better through the muscles involved, reduces the risk of discomfort or injury, and builds a more solid foundation for real strength gains.

A very useful tip is to film yourself from different angles, especially from the side and from the front, so you can spot small mistakes you may not notice while you’re actually doing the exercise.

Common mistakes when trying to get your first push-up

Letting your elbows flare too much or tucking them too much.

 Both options usually make the position less stable and the press more awkward or inefficient.

Letting your hips sag or keeping them high while only your upper body goes down.

 In a proper push-up, one part of the body doesn’t move separately. Your whole body should move as one block.

 If you shorten the range too much, the work is incomplete and progress becomes harder.

Doing reps too fast, using bounces or momentum.

 Rushing usually makes technique worse. Fewer reps done well and under control is the better choice.

How many reps should you do to make progress?

A simple and practical way to progress is to stay with each progression until you can do 3–4 sets of 6–12 reps with good technique. Once you can do that consistently, it makes sense to move on to a slightly harder variation.

You don’t need to train it every day. For most beginners, 2–3 times per week is a good frequency to improve without building up too much fatigue. What matters is not doing a huge amount all at once, but repeating the work often enough to adapt and keep moving forward.

How long does it take to get your first push-up?

There’s no exact timeline because it depends on several factors: your starting strength, how consistently you train, your body weight, and your training frequency. Even so, in many cases it’s possible to get your first push-up in around 2 to 6 weeks if you train regularly and follow an appropriate progression.

If it takes longer, that doesn’t mean you’re doing it wrong. It only means your starting point and your pace are different.

If you need help getting your first pull-up, you’ll find everything you need in 

If what you want is to get your first dip, which can be a great next step after your first push-up, you can find that 

And if you want a complete beginner-friendly guide to calisthenics, take a look 

Anyone can learn how to do push-ups, but it usually doesn’t happen overnight. The key is to progress step by step, take care of your technique, and train consistently.

If you want to start with a clear structure, in 

 you’ll find programs designed to help you start from zero and progress in the basic calisthenics exercises.

Learn how to get your first push-up from scratch with simple progressions, prep exercises, and practical tips to build strength step by step.

What's new in Calisteniapp v25.8.0

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⚡ Optimization and Better Offline Experience

📅 Improvements in Program Planning

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NOUVEAUX ARTICLES CHAQUE SEMAINE

How to Fix a Banana Handstand and Achieve a Straight Handstand

Parallel Bar Dips: Complete Guide, Technique, Muscles, and Progressions

How to Get Your First Push-Up Step by Step

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