Calisteniapp / Handstand
Handstand: your step-by-step plan.
With this program you will learn to perform a handstand. We will work on the muscles involved to ensure we have enough strength, we will also take care of mobility and we will gradually learn the technique to be able to maintain balance. At the end With this program you will be able to do at least 10” handstand series without any problem.
Available in Calisteniapp for iOS and Android.
Explore my path
Objective
Being able to do handstands with ease.
- Frequence
- See program guidance
- First session duration
- 13 min
- Program
- 16 estimated weeks
01 / Requirements
Required prerequisites
- × 10 Push-ups
Necessary equipment
For this program you will need Bodyweight, Box. Leave room to practise the movements.
02 / Program
Build your path.
Each phase prepares you for the next. Weeks are a guide: repeat a phase when you need more practice before moving on.
Week 1Basic Strengthening and Wall Handstand
What you will practise
In this preparatory phase, you will build the foundations a good Handstand needs: basic pushing strength, scapular control, and shoulder mobility. Even though you will not yet work on inversion directly, here you begin to develop the fundamental patterns needed to support your body weight on your hands later on. Shoulder raises in pike push-ups will teach you to push the floor with your shoulders, something essential for maintaining a stable position when you are inverted. Together with Push-ups, Incline push-ups, and Bench dips, you will strengthen the chest, triceps, anterior deltoids, and the scapular stabilizing muscles.
Week 2First Attempts and Learning to Fall
What you will practise
In this phase, you will begin to become familiar with the controlled ascent toward the wall, which will be your first real contact with entering the Handstand. The most important exercise will be Wall climb, because it will teach you to lose your fear of inversion, organize your hand and shoulder placement better, and understand how to shift your weight upward progressively. Do the ascent calmly, walking your feet up little by little and pushing the floor hard at all times. Try not to sink between your shoulders and avoid speeding up out of nervousness: the more control you have in the entry, the better a foundation you will create for balance later on.
Week 3–4First Seconds in Free Handstand
What you will practise
In this phase, your main objective will be to build the base of strength and mobility that the Handstand needs. You will begin by working on Active mobility of shoulder flexion, something key to being able to place your arms aligned overhead without compensating with your back. In terms of strength, Pike push-ups and Decline push-ups will be the most important movements, because they shift the pushing work toward an angle more similar to that of the Handstand and prepare mainly the shoulders, triceps, chest, and scapular muscles. Push-ups with scapular protraction also play a very important role: they teach you to push the floor actively, something fundamental for maintaining a stable line when you are inverted.
Week 5–6Handstand Mastery
What you will practise
In this phase, you will begin to consolidate the wall-assisted Handstand with your back to the wall, a very useful progression for improving body alignment and learning to hold the position with greater technical intention. Wall assisted handstand will now be the center of the work: aim to enter with control, lock your elbows well, and maintain active shoulder elevation throughout the entire hold.
Week 7–8First Attempts and Learning to Fall
What you will practise
In this phase, you will begin your first free Handstand attempts and increase the intensity of the strength work. The goal is not for the Handstand to be perfect from the first day, but for you to start understanding how to enter, how to look for balance, and above all, how to come down safely. Pay attention to learning how to fall by turning your hips and coming out to the side, avoiding staying rigid and falling onto your back. Practice calmly, in a safe environment and without rushing, because this technical part is just as important as strength.
Week 9–11First Seconds in Free Handstand
What you will practise
In this phase, you will aim to consolidate your first seconds in the free Handstand and take an important step in specific strength to keep progressing. Now it is no longer just about trying to get up, but about starting to hold the position for short intervals. To do this, it is advisable to approach each attempt with the intention of balancing, but without obsessing over perfect form yet. First you need to find the point of control; later you will be able to refine your body line better. Practicing the Handstand at the beginning of the session will continue to be a good strategy, because you will arrive with greater neuromuscular freshness and be able to devote more attention to balance.
Week 12–16Handstand Mastery
What you will practise
You are reaching the final phase, in which the goal will be to achieve 10-second Handstand sets with confidence. Here the focus returns to maintaining balance above all else, but now with a much more solid base of strength and control. The Handstand becomes the center of the work, and it is advisable to perform each attempt with a consistent entry, arms fully locked, active shoulders, and a firm trunk. Try to distribute the weight across the whole hand and use finger pressure to correct small imbalances. If you notice that your back arches too much, tighten your abdomen and glutes to recover a more stable line.
Estimated end of the plan
Choose a valid date to preview your plan.
This date reflects the planned duration, not a guaranteed date for completing Handstand. Your progress may take additional weeks.
03 / Calisteniapp
Your first session, step by step.
Here is the first session of the program, so you have a reference for how the sessions are structured.
Estimated duration of 13 min depending on the rest periods you choose. Sets and reps are a reference: adjust them to your level.
The exercises you will discover.
Every movement that appears at least once across the program.
Shoulder raises in pike push-ups
Push-ups
Incline push-ups
Bench dips
Active mobility of shoulder flexion
Decline push-ups
Isometric scapular protraction
Isometric push-ups
Pike push-ups
Wall climb
Push-ups with scapular protraction
Wide grip push-ups
Diamond push-ups
Active mobility of shoulder flexion on the ground
Wall assisted handstand
T push-ups
Isometric push-ups
Plank
Handstand
Assisted short handstand push-ups
Frogstand
Negative to assisted handstand push-ups
Assisted handstand push-ups
Hindu push-ups
Understand the reason behind each step.
- This program is designed to be done 2 days a week, with an optional third routine per week. If you want to add an extra day, it can therefore be combined with other programs or routines.
- The duration of the routines is between 30' and 50' depending on the rest times you choose, in each phase you will We will indicate what rest times you can choose.
- It is important that you read the description and objectives of each phase, as we will indicate key details about how to approach the routines and technique.
- When you finish this program you can move on to improving posture in handstand and planks, with which you will learn to improve your technique until making it much stricter and perfecting your handstand.
They train with Calisteniapp.
App reviews already published on our website. These are not specific to this program.
The best. I've been on the pro plan for two years and have achieved excellent results. Resistance, strength, skill, and aesthetics, I've obtained it all thanks to the guidance of this app on this beautiful calisthenics journey.
If the free option is already great, the pro option has to be amazing. I'm super happy. I'm a beginner, a very beginner, and really everything is simple, the exercises can be done anywhere without equipment, and it's helping me a lot.
From “one day” to your first session.
Download Calisteniapp on your phone.
Find Handstand and check its access options.
Review the terms shown in the app and start the first phase.
If the app offers you a 7-day trial, check the subsequent price, billing period, renewal and cancellation before activating it. Availability and terms are those shown in your account and store.
Before you start.
Is it mandatory to do the reinforcement routine?
No, only if you want to add an extra day of training or if you notice that you are stuck and need extra work.
What rest times to use?
We recommend using intermediate breaks of between 45" to 2'30". If in any phase you find it difficult to advance and you feel stuck, you can try using longer rest times to try to complete it.
What requirements must I meet to be able to do this program?
To start this program you need to be able to perform 10 push-ups.
Every step counts.
Start with preparation. Follow the path. Give your progress time.
Available in Calisteniapp for iOS and Android.