Pull-ups, Pushups, and Handstand Pushups

Many athletes are dominant in either lower body or upper body strength. The best athletes train their weaknesses to develop a balance between upper and lower body strength and skills. The following program was designed to increase upper body strength with a focus on improving (or getting) strict pull-ups and handstand pushups.

Before starting the program it is important to get a baseline to get a clear and measurable idea of where you are starting from. Complete the pre test before starting the program.


Once you have completed the full program and can complete 6 or more strict pullups and handstand pushups then you are ready to start connecting the movements for higher reps, check out our Connecting Kipping Pullups and Handstand Pushup Volume programs to get keep your progress going!