What is the 9090 Push-up?

The 90 push-up is a high-level gymnastics and calisthenics movement that transitions from a 90 bent-arm position into a 90 handstand push-up. It demands unmatched shoulder stability, core strength, and precise body control—making it one of the most iconic pushing skills.

Why should you learn this?

On YouTube and social media, you’ll find countless tutorials on handstand push-ups. But very few programs show you how to structure a complete training day—from warm-up to main practice and cooldown. This program does exactly that, guiding you through the most effective way to train. To master the 90° HSPU, shoulder strength alone isn’t enough. You need core compression, forward shoulder stability, and precise weight shifting skills. Attempting the skill blindly often leads to wrist or shoulder injuries. That’s why this program provides safe, progressive drills to help you achieve the 90° HSPU step by step.

How can you use it?

Routine design

About 60 minutes per session, including warm-up, main skill practice, and cooldown

Key focus

Core compression drills, shoulder stability training, push-up  variations, and accessory work 

Learning process

Start by following along with the videos. As you progress, focus on the key points and train with body awareness.

Who is this for?

Gymnasts & street workout athletes

aiming for advanced pushing power

Handstand & planche practitioners

looking for their next challenge

Trainers & coaches

who want to guide students through elite-level skills

Warm-up

Wrist prep, shoulder mobility, core & hip lifts

Main Training

Chest-roll transitions, bent-arm press-ups, box & wall drills

Cool-down

Stretching for wrist, shoulders, spine, and hips

Curriculum

[Warm up] * Wrist / Core / Shoulder Mobility [Main Practice] * Strength & Form / Weighted strength [Cool down] * Static Stretching

Equipment Guide

The DOKAVI program requires only minimal equipment to get started. No complicated tools are necessary — your own body is the primary weight, and controlling your movements is the key to effective training. ✅ Essential Equipment Comfortable workout clothes: Clothing that allows you to move freely 🔹 Optional Tools (Helpful but not required) Parallettes: Useful if you feel wrist discomfort or pain when placing your hands on the floor Light dumbbells/weight plates: Can be used to increase resistance and adjust training intensity 🏠 Space Guide A living room or small workout area is more than enough Clear the surrounding space for safety and freedom of movement

Course Curriculum

4 Chapters · 4 Lessons

  1. 1

    Warm-up

    1. (Included in full purchase)

      Warm-up

  2. 2

    Main Practice

    1. (Included in full purchase)

      Main Part

  3. 3

    Cool down

    1. (Included in full purchase)

      Cool down

  4. 4

    Download PDF

    1. (Included in full purchase)

      90degree HSPU

Master the 9090 Push-up

A skill that tests pure strength, control, and artistry.

$55.00

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