Apr ’26 Gymnastics Skill Work: Strict HSPU Progressions – Piked HSPU
by Coach Jackie
Why It’s Important
Working on Piked HSPU is important for developing your strict HSPU because it teaches the proper movement pattern without requiring the full strength (yet) to complete the full movement.
This allows you to be intentional with hand placement, how you shift your body, and how you press out effectively. It also helps keep you safe by teaching control in the descent, making sure we protect your neck and reinforce proper movement patterns.
Prescription
- 2x per week
- 3 sets of 7–10 reps
Start with a scale that allows you to complete all 7–10 reps unbroken. Once that’s achieved, progress to a more challenging variation and build from there.
Variations & Scales
Piked Box HSPU:
Start with your hands in line and your hips stacked over your shoulders — this is the most important part of mimicking a true HSPU (instead of turning it into a decline push-up).
Once stacked, slightly shift your weight forward until the top of your head (not your forehead) touches the ground. Then press back to full lockout, finishing with your head through at the top.
If 3 sets of 10 unbroken becomes easy, you can increase the challenge by adding a deficit. Place 15 lb plates under your hands before starting.
Piked HSPU (Floor):
Same cues apply as the box version.
