The Handstand Push-up is an advanced bodyweight exercise that targets your shoulders, upper back, triceps, and core muscles. It is a challenging movement that requires tremendous upper body strength, stability, and control. This exercise is a great way to push your strength training to new heights and add variety to your routine. To perform a Handstand Push-up, you will need a sturdy wall or a partner to assist you. Start by positioning yourself facing the wall with your hands slightly wider than shoulder-width apart and your feet against the wall. Kick up into a handstand position and make sure your body is in a straight line, with your core engaged and your palms firmly planted on the ground. From this position, lower your body towards the ground by bending your elbows, keeping them close to your body. It is important to maintain control and avoid excessive arching or sagging of your back. Lower yourself until your head gently touches the ground, then press back up to the starting position, fully extending your arms. The Handstand Push-up can be modified to suit different fitness levels. If you're a beginner, you can start by practicing against a wall and gradually building strength and confidence. As you progress, you can also add variations such as deficit Handstand Push-ups (placing your hands on elevated surfaces) or performing them on parallettes for increased range of motion. Incorporating Handstand Push-ups into your workout routine can help improve your overall upper body strength, shoulder stability, and body control. However, it is essential to always prioritize safety and proper form. If you're unsure about your ability to perform this exercise, consult with a fitness professional who can guide you through the process and provide suitable modifications. Keep challenging yourself, and enjoy the benefits of mastering this impressive exercise!
- Start in a push-up position with your arms extended and your feet against a wall.
- Walk your feet up the wall, bringing your body into an inverted position, with your hands shoulder-width apart.
- Lower your body towards the ground by bending your elbows, while keeping your head and neck aligned.
- Push through your hands to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Tips & Tricks
- Ensure proper form by keeping your core engaged and maintaining a straight line from head to toe.
- Start with a modified version by using a wall for support until you build enough strength to perform a freestanding handstand push-up.
- Focus on controlling the descent to work on building strength in the eccentric (negative) portion of the movement.
- Incorporate shoulder mobility exercises, such as shoulder dislocations and wall slides, to improve your range of motion.
- Include exercises that target your triceps, shoulders, and upper back to build the necessary upper body strength.
- Use proper breathing techniques by inhaling deeply before lowering and exhaling forcefully as you press back up.
- Avoid arching your lower back excessively during the movement to prevent strain or injury.
- Gradually increase the volume and intensity of your handstand push-up training to continually challenge your muscles.
- Ensure that your hands are shoulder-width apart and fingers are spread wide for maximum stability and balance.
- Incorporate rest days into your training schedule to allow your muscles time to recover and grow stronger.