Suspension Handstand Push-up
The Suspension Handstand Push-up is a challenging and dynamic exercise that targets your upper body strength, particularly your shoulders, triceps, and chest. It not only requires a great deal of strength but also balance and control. This exercise is performed using suspension straps, which adds an element of instability that engages your core and stabilizer muscles even further. By flipping your body upside down and relying solely on your upper body strength to push yourself up, you are not only developing strength but also improving your body awareness and control. The Suspension Handstand Push-up can be a great addition to your upper body workout routine, especially if you are looking for a more advanced movement to challenge yourself further. However, it's important to note that this exercise is not suitable for beginners or those with existing shoulder or wrist issues. Always make sure you have a solid foundation of strength and control before attempting this exercise. Remember, proper form is crucial to get the maximum benefit from the Suspension Handstand Push-up. If you're unsure about your technique, consider working with a qualified fitness professional who can guide you through the exercise and ensure your safety while performing it. Track your progress over time and be patient with yourself, as this is an exercise that requires practice and progression to master.
- Begin by attaching suspension straps to an overhead anchor point at shoulder height or slightly higher.
- Adjust the length of the straps so that they are at an appropriate height for your handstand position.
- Stand facing away from the anchor point and reach up to grab the handles with a shoulder-width grip.
- Lean forward, extend your legs, and position yourself in a plank position with your body at an angle to the floor.
- Maintain a strong core and engage your shoulder muscles to press your body away from the floor, lifting your feet off the ground.
- Keep your head in a neutral position, looking down towards the floor.
- Bend your elbows and lower your body towards the anchor point, while maintaining control and stability.
- Lower until your head is at or slightly below hand level, then push through your arms to extend them and return to the starting position.
- Repeat for the desired number of repetitions, focusing on maintaining proper form throughout the movement.
- Remember to breathe consistently and avoid holding your breath during the exercise.
- If you need to make the exercise easier, adjust the angle of your body by positioning your feet closer to the anchor point.
- To make the exercise more challenging, position your feet further away from the anchor point or increase the number of repetitions.
Tips & Tricks
- Maintain a strong core throughout the movement to stabilize your body.
- Engage your shoulders and upper back muscles while performing the exercise.
- Start with a modified version of the exercise by using a higher anchor point or performing it with bent knees.
- Progress gradually by lowering the anchor point or straightening your legs.
- Focus on maintaining a controlled and slow tempo throughout the movement.
- Ensure your hands are properly placed on the handles to have a solid grip.
- Practice proper breathing technique, inhaling during the downward phase and exhaling during the upward phase.
- Include supplementary exercises such as shoulder presses and handstand holds to strengthen the necessary muscle groups.
- Allow adequate rest and recovery between sessions to avoid overtraining and promote muscle growth.
- Ensure a well-balanced diet that provides the necessary nutrients to support muscle recovery and growth.