Attaining the Muscle-up and Handstand push-up

Hello,

What movements should I concentrate on in order to be strong enough to complete a muscle-up and a handstand push-up? Currently I can do about 7 pull-ups with good form and maintain a 20 second wall assisted handstand. Thanks in advance.

MU:

Russian dips

all kind of pull ups and chin ups

false grip

straight arm support on rings

HSPu:

HS

deep dips on rings and p. bars

core work

Thanks for the info Gregor. Coming from someone with as much experience and ability as yourself gives me a lot of confidence in your recommendations. I will get to developing a programme to compliment the Olympic lifts training I have started. Thanks

Gregor said:

MU:

Russian dips

all kind of pull ups and chin ups

false grip

straight arm support on rings

By false grip I assume you mean actually just hanging on the rings in one or is there an exercise associated with it?

just hanging and get acostumed to it.

Another thing:

do negatives...

as Gregor said, negatives, they did wonders for my hspu, and consequently greatly improved me press to hs, with mu I ain't sure 'cause I didn't have to train for it specifically but negatives and pull ups in false grip should set you on the right track