Advanced: Muscle-ups & Handstand Push-ups
Take your strength and control to the next level.
Introduction
Advanced calisthenics movements demand power, balance, and coordination. With enough dedication and progression, you can achieve impressive feats like muscle-ups and handstand push-ups. These movements are not just showy — they build real strength and body mastery.
🧗 Muscle-ups
Targets: Back, biceps, chest, shoulders
- Start with an explosive pull-up
- Transition your chest over the bar
- Push down like a dip to finish at the top
Tips: Master pull-ups and dips first. Use false grip or kipping technique if needed.
🧍♂️ Handstand Push-ups
Targets: Shoulders, triceps, core
- Kick into a handstand against a wall
- Lower your head slowly towards the floor
- Push back up to full extension
Tips: Start with pike push-ups for shoulder strength. Maintain core tightness.
🗓 Sample Routine
- Monday: 4 sets of 5 muscle-ups
- Wednesday: 3 sets of 8 handstand push-ups
- Friday: Combine both for a strength session
✨ Why Push Advanced?
- Master your body with full control
- Build elite upper body strength
- Impress and inspire others with clean skills