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.
Handstand Push Ups Standards by Bodyweight
Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.
| 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 |
The Handstand Push Ups standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.
Handstand Push Ups Standards by Age
How the Handstand Push Ups standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.
| 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 |
The Handstand Push Ups standard at each level as age rises, for the sex selected above. Exact numbers in the table above.
Check Your Handstand Push Ups Level
Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.
What the Handstand Push Ups Strength Levels Mean
You are learning the movement on the Handstand Push Ups, building the shoulder stability and pressing coordination needed to handle heavier loads safely.
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.
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.
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.
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
- 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?
The levels on this page are estimates from the FitnessVolt strength standards model. The Handstand Push Ups table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Handstand Push Ups itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: March 29, 2026
- Level tables: the FitnessVolt strength standards model, not meet data.
- Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/
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