Handstand Push-ups Standards
How does your handstand push-ups stack up? These are the beginner / novice / experienced / intermediate / advanced / elite tiers (higher is better), by sex.
| Tier | Male | Female |
|---|---|---|
| Beginner | 3 reps | 1 reps |
| Novice | 6 reps | 3 reps |
| Experienced | 8 reps | 4 reps |
| Intermediate | 13 reps | 7 reps |
| Advanced | 18 reps | 10 reps |
| Elite | 25 reps | 15 reps |
These are Take Point Fitness's own standards, checked against openly licensed research or public test tables where one exists. Each tier is a point on the 0–100 score (50 / 60 / 70 / 80 / 90 / 100), not a population percentile.
Not part of the HABS score — a Take Point Fitness benchmark standard you can score on its own in the calculator.
How to improve your Handstand Push-ups
- Build overhead strength (strict press, handstand holds) before chasing kipping reps.
- Progress from box or pike push-ups toward free handstand push-ups as strength allows.
- Train midline and shoulder stability so you can hold the inverted position.
FAQ
What is a good Handstand Push-ups?
"Experienced" is the middle of Take Point Fitness's six tiers and a solid Handstand Push-ups for a trained athlete — see the table above for the exact figure for your sex. "Advanced" is a high standard, and "Elite" is our top tier. These are our own standards, not population percentiles.
How is the Handstand Push-ups scored?
Your result is placed on a 0–100 curve anchored at the beginner / novice / experienced / intermediate / advanced / elite tiers, adjusted for sex. A higher number scores higher.
How can I improve my Handstand Push-ups?
Build overhead strength (strict press, handstand holds) before chasing kipping reps. Progress from box or pike push-ups toward free handstand push-ups as strength allows. Train midline and shoulder stability so you can hold the inverted position.
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