One-armed handstand pushups provide a challenge for your upper body and your sense of balance. If you can already do a regular handstand against a wall, you can begin training for this difficult skill. As with any handstand-based movement, practice is key. Practice the progressions whenever and wherever you can find the time and a safe space. Make sure that the area you are working in is free of obstacles so you don’t hurt yourself if you fall.

Handstand Pushups

If you can do a handstand against a wall, start working on two-handed handstand pushups against the wall. Keep your body in a straight line from hands to toes, and engage your abdominal and leg muscles to keep your body rigid. If your muscles are loose and floppy, it will be difficult to lower and raise your body with control. When you begin, bend your elbows only a little and push back up to your handstand. As you gain strength, bend your elbows more until you are able to touch the top of your head to the floor.

One-Armed Handstands

If you’re strong enough to do a few handstand pushups, you can start working on one-armed handstands. Kick up into a handstand against the wall. Slowly transfer your weight onto your right hand and lift your left hand off the floor slowly. Try the same movement onto your left hand. When you’re comfortable with this, try lifting your hand farther off the floor to touch the opposite shoulder before returning your weight to both hands. Then, work on holding a balance on one hand. At first it will be easier if you separate your legs. As you gain strength, you can bring them back together.

One-Armed Handstand Pushups

Once you can hold a one-armed handstand for at least 10 seconds, you can start working on the pushup. Bend your arm a little to begin and then push back up. You can also place your non-weight-bearing hand on a raised surface such as a stack of books or a chair. Start off with one book and increase the height as you gain strength. You can use your hand on the raised surface to help push yourself back up if you get stuck.


Work on all of these progressions with your back touching the wall and with your stomach touching the wall. Kicking up to a handstand with your back touching the wall is the most common procedure, and it works well for developing upper-body strength. However, it does not allow you to adequately engage your abdominal muscles, which are necessary for balance. Doing the handstand with your stomach against the wall -- a position you can arrive at from a cartwheel -- will allow you to better engage your abdominal muscles.

Unassisted Versions

Doing a one-armed handstand pushup without the assistance of a wall challenges your ability to balance. Don’t wait until you can do the skill with the wall before you start building up the unassisted versions. As soon as you can do a handstand against a wall, work on your freestanding handstands. When you can do a handstand pushup, try it without the wall. If you can balance in a one-armed handstand with the wall, practice it in an open area. These unassisted versions will take more time to perfect than the wall-assisted versions.

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