Skills
90° push-up
From the 90° hold in half lay to the straight-body 90° push-up: from handstand to horizontal and back.
- Steps
- 6
- Levels
- N7–N10
- The goal
- Full
- Crosses with
- Handstand · Handstand push-up · Planche · Elbow lever
Before you start
It is the gymnastics hollow back press.
Each rep ends in a handstand held for 3 s.
The main path
F90-1Level 7
90° hold
Hands by the waist, elbows at 90° without resting on the hips; torso horizontal, hips extended, knees at 90°, feet off the floor.
- Achievement
- 3 s
- Mastery
- 3 × 10 s
More about this step
Good to have first
- Handstand push-up · Wall: 3 × 5 reps and Planche · Pseudo planche push-up: 3 × 8 reps — Vertical and horizontal pushing.
If it won't come today
- With the knees resting on the elbows.
F90-2Level 8
Negative
From a freestanding handstand, lower with bent arms to horizontal in half lay and hold 3 s.
- To start
- 90° hold: 8 s
- Achievement
- 1 negative of ≥5 s
- Mastery
- 3 × 3 negatives of ≥7 s
More about this step
Good to have first
- Handstand · Freestanding handstand: 10 s — The negative starts from a freestanding handstand.
If it won't come today
- Lower until the head touches down.
- Handstand push-up · Wall negative
F90-3Level 8
Roll-up
From horizontal, press up to handstand with bent arms and a straight body. Each rep ends in a handstand held for 3 s.
- To start
- Negative: 3 × 3 negatives of ≥7 s
- Achievement
- 1 rep
- Mastery
- 3 × 3 reps
More about this step
If it won't come today
- The half lay roll-up, or the bent-body press.
One of the two
F90-4aLevel 9
Handstand to elbow lever
Lower to 90°, rest the elbows on the hips and return to handstand. Each rep ends in a handstand held for 3 s.
- To start
- Roll-up: 3 × 3 reps
- Achievement
- 1 rep
- Mastery
- 3 × 3 reps
More about this step
Good to have first
- Elbow lever · Two arms: 3 s — It goes through the elbow lever.
If it won't come today
F90-4bLevel 9
Straddle
From handstand to horizontal without resting the elbows, and back, legs apart. Each rep ends in a handstand held for 3 s.
- To start
- Roll-up: 3 × 3 reps
- Achievement
- 1 rep
- Mastery
- 3 × 3 reps
More about this step
If it won't come today
F90-5Level 10The goal
Full
From handstand to horizontal and back, legs together, body straight. Each rep ends in a handstand held for 3 s.
- To start
- Handstand to elbow lever: 3 × 3 reps or Straddle: 3 × 3 reps
- Achievement
- 1 rep
- Mastery
- 3 × 3 reps
More about this step
If it won't come today
Training it
Reference, not a prescription.
How it's trained
In parts: hold, lower, press
It is built in parts: first the 90° hold with the knees resting on the elbows, then the lowerings from the handstand, in half lay, straddle and with the body straight, and finally the press up, from horizontal to handstand.
Prepare the body
A solid handstand and handstand push-ups
To start, a solid handstand and at least 3 handstand push-ups are usually asked for. The other plane is the pseudo-planche push-up, with the shoulders ahead of the hands.
When to stop
Wrist pain still there the next day
It is the joint that complains most when the weight is on the hands: more than half of people who practice handstands have chronic wrist pain. If the pain is still there the next day, the previous step or parallettes, which keep the wrist straighter, load it less. Under 18, see a doctor.
Pain that gets worse
Discomfort up to 2 or 3 out of 10 can be tolerated if it does not get worse during the session, afterwards or the next day. If it goes past that or gets worse, stop for the day.
How to read it
Every step has three marks. “To start” is what you want to have before training it, measured on the previous step or on another progression. The achievement is the first clean one, and mastery is repeating it within a single workout: “3 × 8 reps” means three sets of eight in one session.
Levels run from N0 to N16: N1 to N4 beginner, N5 to N8 intermediate, N9 to N12 advanced and N13 to N16 elite; N0 covers the steps before that.
Added weight and assistance are written as a percentage of bodyweight (BW): +18% BW is 12.5 kg if you weigh 72 kg. “Per side” means the numbers apply to each side.
When two steps sit together —“one of the two”— either one counts: whichever you do opens what comes next.
How a Skills step is counted: On holds, arms locked on straight-arm skills and no more than 20° off the line: a sagging hold does not count. Transitions end in the final position, held for 3 s. A freestanding handstand is timed from when the legs come together and stay still until the first hand step, the first foot down or a touch of the wall.
Myosin keeps track
Here's the sequence. In the app, each step ticks itself when you finish the workout that meets it: the achievement the first time, mastery when you repeat it. And when you master a step from your routine and the next one is a different exercise, it offers to swap it in.
