So you just finished a set of handstand push-ups. Your heart rate is through the roof and you're gasping for air. The logical conclusion seems to be that you just need to get fitter, right?
Wrong.
I get it. I've been there. But this makes a lot more sense if we look at it through a different movement, like the back squat.
The Back Squat Example
Imagine your best back squat is 150 kilos. You're loading 120 on the bar in the middle of a workout and try to do a set of 5 or 10. Your heart rate is going to spike.
Most people would correctly conclude that they need to get their back squat stronger.
The Same Rule Applies to Handstand Push-Ups
The same thing goes for handstand push-ups and any movement that is heavy enough, say more than 30% of your one-rep max. Getting stronger is the best way to get better at them under fatigue as well.
But there's a catch. If you're doing wall balls, getting a stronger back squat won't change much about those high-rep movements.
The Rule of Thumb
If the movement is light enough, then your max strength isn't going to matter much and you just have to get fitter.
Rule of thumb:
If you can do 20 or 25 reps of the movement or more when you're fresh, then getting fitter is how you get better at it.
If you can do less than that, then working on strength and strength endurance is how you're going to improve.
What to Do for Handstand Push-Ups
If you can do less than about 20 reps of handstand push-ups when fresh, you need to get your strict press strength up. Train your strict press two to three times a week while continuing to work on handstand push-ups. You'll start smashing those workouts.
Key Takeaways
Strength first when the movement is heavy. For HSPU and similar skills above ~30% of 1RM, building strength improves performance under fatigue more than pure conditioning.
Fitness first when the movement is light. Wall balls and similar high-rep movements respond better to conditioning work.
Use the 20-rep test. If you can do 20+ reps fresh, focus on fitness. If you can't, prioritize strength.
Train strict press regularly. Building your strict overhead strength directly transfers to better handstand push-up capacity.
Frequently Asked Questions
How often should I train strict press for HSPU improvement?
Two to three times per week is effective for most people. Combine it with specific handstand push-up practice.
What if I can already do 20+ HSPU when fresh?
Then conditioning work will give you better returns. Focus on building work capacity and recovery between sets.
Does this only apply to handstand push-ups?
No. The same principle applies to any gymnastics or strength movement where you can do fewer than ~20 reps when fresh.