What is a good Handstand Push Ups?
For a 180 lb male, an Intermediate Handstand Push Ups is about 12 lb (0.07x bodyweight). Advanced starts around 28 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.
Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.
A solid (Intermediate) Handstand Push Ups for a 180 lb male is about 12 lb (0.07x bodyweight). Use the calculator below to convert your own Handstand Push Ups into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 28 lb (0.16x bodyweight).
FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles
How strong is your Handstand Push Ups? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.
How Strong Is Your Handstand Push Ups?
That clears the median for this bodyweight and gives you a useful benchmark for the next tier.
Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.
Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.
Reader Data Is Still Building
We do not have enough reader-submitted Handstand Push Ups entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:
Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.
How Much Should You Handstand Push Ups?
Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.
How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | < 1 | 9 | 29 | 52 |
| 120 | < 1 | < 1 | 10 | 29 | 51 |
| 130 | < 1 | < 1 | 11 | 29 | 50 |
| 140 | < 1 | < 1 | 11 | 29 | 50 |
| 150 | < 1 | < 1 | 12 | 29 | 49 |
| 160 | < 1 | < 1 | 12 | 29 | 48 |
| 170 | < 1 | < 1 | 12 | 29 | 47 |
| 180 | < 1 | < 1 | 12 | 28 | 46 |
| 190 | < 1 | < 1 | 12 | 28 | 45 |
| 200 | < 1 | < 1 | 12 | 27 | 44 |
| 210 | < 1 | 1 | 12 | 27 | 43 |
| 220 | < 1 | 1 | 12 | 26 | 42 |
| 230 | < 1 | 1 | 12 | 26 | 41 |
| 240 | < 1 | 1 | 12 | 25 | 40 |
| 250 | < 1 | 1 | 12 | 25 | 39 |
| 260 | < 1 | 1 | 11 | 24 | 38 |
| 270 | < 1 | 1 | 11 | 24 | 37 |
| 280 | < 1 | 1 | 11 | 23 | 37 |
| 290 | < 1 | 1 | 11 | 23 | 36 |
| 300 | < 1 | 1 | 10 | 22 | 35 |
| 310 | < 1 | 1 | 10 | 22 | 34 |
| 90 | < 1 | < 1 | 7 | 20 | 35 |
| 100 | < 1 | < 1 | 8 | 20 | 35 |
| 110 | < 1 | < 1 | 8 | 21 | 35 |
| 120 | < 1 | < 1 | 9 | 21 | 34 |
| 130 | < 1 | < 1 | 9 | 21 | 34 |
| 140 | < 1 | < 1 | 9 | 21 | 33 |
| 150 | < 1 | < 1 | 9 | 20 | 32 |
| 160 | < 1 | < 1 | 9 | 20 | 31 |
| 170 | < 1 | 1 | 9 | 19 | 31 |
| 180 | < 1 | 1 | 9 | 19 | 30 |
| 190 | < 1 | 1 | 9 | 19 | 29 |
| 200 | < 1 | 1 | 9 | 18 | 28 |
| 210 | < 1 | 1 | 9 | 18 | 27 |
| 220 | < 1 | 1 | 9 | 17 | 27 |
| 230 | < 1 | 1 | 9 | 17 | 26 |
| 240 | < 1 | 1 | 8 | 16 | 25 |
| 250 | < 1 | 1 | 8 | 16 | 25 |
| 260 | < 1 | 1 | 8 | 15 | 24 |
Is Your Handstand Push Ups Good?
A quick read on what counts as a good Handstand Push Ups at each level, for a typical male and female lifter.
Men (180 lb): a good (Intermediate) Handstand Push Ups is about 12 lb (0.07x bodyweight). Advanced lifters hit 28 lb (0.16x), and Elite is 46 lb (0.26x).
Women (140 lb): a good (Intermediate) Handstand Push Ups is about 9 lb (0.06x bodyweight). Advanced lifters hit 21 lb (0.15x), and Elite is 33 lb (0.24x).
How Much Should You Be Able to Handstand Push Ups?
Men: a 180 lb male should lift about 12 lb at an Intermediate level.
Women: a 140 lb female should lift about 9 lb at an Intermediate level.
By bodyweight (men): A 150 lb lifter lifts about 12 lb, and a 220 lb lifter lifts about 12 lb at an Intermediate level. Find your exact bodyweight in the table above.
By age (men): at an Intermediate level a 30 year old male lifts about 12 lb, while by age 50 the Intermediate standard is about 8 lb. See the By Age tab for every age band.
FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles
How Does Age Affect Handstand Push Ups Strength?
How Handstand Push Ups standards change across different age groups. Values represent a 1RM in lbs.
How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 7 | 22 | 39 |
| 20 | < 1 | < 1 | 11 | 29 | 49 |
| 25 | < 1 | < 1 | 12 | 31 | 51 |
| 30 | < 1 | < 1 | 12 | 31 | 51 |
| 35 | < 1 | < 1 | 12 | 31 | 51 |
| 40 | < 1 | < 1 | 12 | 31 | 51 |
| 45 | < 1 | < 1 | 10 | 27 | 47 |
| 50 | < 1 | < 1 | 8 | 24 | 42 |
| 55 | < 1 | < 1 | 6 | 20 | 37 |
| 60 | < 1 | < 1 | 3 | 16 | 31 |
| 65 | < 1 | < 1 | < 1 | 11 | 25 |
| 70 | < 1 | < 1 | < 1 | 8 | 20 |
| 75 | < 1 | < 1 | < 1 | 4 | 14 |
| 80 | < 1 | < 1 | < 1 | 1 | 10 |
| 85 | < 1 | < 1 | < 1 | < 1 | 7 |
| 90 | < 1 | < 1 | < 1 | < 1 | 4 |
| 15 | < 1 | < 1 | 4 | 15 | 27 |
| 20 | < 1 | < 1 | 9 | 21 | 36 |
| 25 | < 1 | < 1 | 9 | 22 | 37 |
| 30 | < 1 | < 1 | 9 | 22 | 37 |
| 35 | < 1 | < 1 | 9 | 22 | 37 |
| 40 | < 1 | < 1 | 9 | 22 | 37 |
| 45 | < 1 | < 1 | 8 | 20 | 34 |
| 50 | < 1 | < 1 | 6 | 17 | 30 |
| 55 | < 1 | < 1 | 3 | 13 | 25 |
| 60 | < 1 | < 1 | < 1 | 10 | 21 |
| 65 | < 1 | < 1 | < 1 | 7 | 16 |
| 70 | < 1 | < 1 | < 1 | 3 | 11 |
| 75 | < 1 | < 1 | < 1 | < 1 | 8 |
| 80 | < 1 | < 1 | < 1 | < 1 | 4 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
What Do Handstand Push Ups Strength Standards Mean?
Stronger than 5% of lifters. You are learning the movement on the Handstand Push Ups, building the shoulder stability and pressing coordination needed to handle heavier loads safely.
Stronger than 20% of lifters. You can press with a consistent path and controlled tempo on the Handstand Push Ups. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.
Stronger than 50% of lifters. Your Handstand Push Ups technique is efficient under heavy loads. You use programmed variations, understand how to manage pressing fatigue, and can grind through the mid-range sticking point.
Stronger than 80% of lifters. You have optimized your Handstand Push Ups setup for maximal force production - arch, leg drive, and grip width are dialed in. You train with periodized intensity blocks and accessory work targeting weak points.
Stronger than 95% of lifters. Your Handstand Push Ups is at a competitive standard. You have refined every aspect of the lift through years of structured peaking and can produce maximal force with technical precision.
How to Progress Your Handstand Push Ups
Tier-specific training recommendations to move your Handstand Push Ups to the next level.
- Train the Handstand Push Ups 2-3x per week to build pressing strength and shoulder stability.
- Use linear progression: add 2.5-5 lbs per session.
- Practice controlled eccentrics (3-second lowering) to build tendon strength.
- Keep working sets at RPE 6-7 to accumulate quality volume.
- Add a pressing variation (close-grip, incline, or paused) for weak-point development.
- Increase frequency to 2-3 sessions per week with varied rep ranges.
- Program most sets at RPE 7-8 with one heavy session including RPE 9 work.
- Build tricep and shoulder accessory volume to support the Handstand Push Ups.
- Run 4-6 week blocks with planned volume and intensity progression.
- Use RPE 8-9 for competition-style sets, RPE 7 for volume backoffs.
- Target your sticking point with specific accessory work (board press, pin press, bands).
- Manage total weekly pressing volume (12-20 sets) across all push movements.
- Peak with structured 8-12 week cycles targeting a competition or max attempt.
- Refine your setup: arch, leg drive, grip width, and bar path for maximal efficiency.
- Use the RPE chart for precise percentage work during peaking phases.
- Test your Handstand Push Ups under competition-style commands and judging.
How to Perform Handstand Push Ups
- Start by positioning yourself in a handstand against a wall for support.
- Place your hands shoulder-width apart on the floor, fingers spread for stability.
- Engage your core and maintain a straight line from your hands through your feet.
- Slowly lower your head towards the floor by bending at the elbows, keeping your body straight.
- Once your head touches the ground, press back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
- Breathe in as you lower down and exhale as you push back up.
Tips for Handstand Push Ups
- Keep your core engaged to maintain a straight body line.
- Use a wall for support if youre new to this exercise.
- Ensure your hands are shoulder-width apart to avoid unnecessary strain on the wrists.
- Focus on controlled movements to prevent injury.
- If you struggle with full range of motion, start with partial reps and gradually increase depth.
Where Do These Handstand Push Ups Standards Come From?
FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: March 29, 2026
Is Your Handstand Push Ups Good for Your Weight?
Use this page to compare your Handstand Push Ups against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:
- Start with Standards to find the tier closest to your bodyweight.
- Use Gym Percentiles when you want self-reported gym comparisons.
- Use Competition for verified meet-result percentiles where the lift supports it.
- Use By Age when age-segmented gym data is available.
If you do not know your 1RM, use the one rep max calculator to estimate it from any rep set. For example, if you can Handstand Push Ups 185 lbs for 5 reps, the calculator will estimate your max.
The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.
Frequently Asked Questions
