Handstand push-up
The handstand push-up is an advanced exercise that specifically targets the shoulders, but relies on other muscles for support. It is often used in CrossFit and bodyweight workouts, and is not recommended for beginners. Those who are just starting out should focus on building strength and stability before attempting this move.
The handstand push-up is a powerful exercise that requires a lot of control and balance. To perform it, you must start in a handstand position and then lower your body until your head touches the ground before pushing back up. Your arms and core need to remain straight and engaged throughout the entire movement.
Its important to remember that the handstand push-up is not a move to be taken lightly. You should always warm up and stretch before attempting it, and make sure you have a spotter or wall nearby in case you need support. Additionally, its important to practice proper form and technique, as this can help you avoid injury.
By gradually progressing to the handstand push-up, you can build the strength and stability necessary to safely and effectively perform this exercise. When mastered, it can help build strength, power, and balance, and is a great addition to any workout routine.
Type:
Strength
Muscles Used:
Shoulders
Level:
Intermediate
Equipment:
Body Only
Benefits Of This Exercise
- The handstand push-up is a powerful exercise that requires a lot of control and balance.
- It builds and strengthens the shoulders and engages the core to maintain stability during the up-and-down movement.
- For those just starting out, it is important to warm up and stretch before attempting it, and to practice proper form and technique.
- If full range of motion is too difficult, you can reduce it by placing a pad under your head.
- With practice and gradual progression, you can build the strength and stability necessary to safely and effectively perform the handstand push-up, which can help build strength, power, and balance.
Step by Step Instructions For Handstand push-up
- Warm up and stretch before attempting the handstand push-up.
- Find a clear space with a wall nearby for support.
- Stand with your back to the wall and bend at the waist.
- Place both hands on the floor at shoulder width.
- Kick yourself up against the wall with your arms straight.
- Your body should be upside down with the arms and legs fully extended.
- Keep your whole body as straight as possible.
- If doing this for the first time, have a spotter help you.
- Make sure to keep facing the wall with your head, rather than looking down.
- Slowly lower yourself to the ground as you inhale.
- Lower until your head almost touches the floor.
- It is important to come down slowly to avoid head injury.
- Push yourself back up slowly as you exhale.
- Push until your elbows are nearly locked.
- Repeat for the recommended amount of repetitions.
- Ensure that the floor surface is not slippery.
- If performing for the first time, use a spotter until you get good at this exercise.
Warm Up Tips
- Ensure that the floor surface is not slippery before starting.
- If you are new to handstand push-ups, use a spotter until you become more comfortable with the exercise.
- Before attempting handstand push-ups, warm up your shoulders, arms, and core with dynamic stretches such as arm circles and shoulder rolls.
- Practice your handstand against a wall to improve your balance and control.
- Start with a modified version of the exercise by using a raised surface, such as a step or box, to decrease the range of motion.
- Gradually increase the range of motion by lowering yourself closer to the ground over time.
- Focus on maintaining a straight body position throughout the exercise, engaging your core muscles to support your movements.
- Control your descent as you lower yourself to the ground, inhaling deeply to maintain stability and prevent head injury.
- Exhale as you push yourself back up, focusing on using your shoulder and arm muscles to lift your body.
- Start with a manageable number of repetitions and gradually increase as you become stronger and more comfortable with the exercise.
- Remember to listen to your body and stop if you experience any pain or discomfort.
Handstand push-up Safety Tips
- Warm up and stretch before attempting the handstand push-up.
- Have a spotter or wall nearby for support, especially if you are a beginner.
- Ensure that the floor surface is not slippery to avoid accidents.
- Keep your whole body as straight as possible throughout the exercise.
- When lowering yourself to the ground, do it slowly and inhale to avoid head injury.
- Exhale as you push yourself back up, making sure your elbows are nearly locked.
- Start with lower reps and gradually increase as you build strength and stability.
- Focus on proper form and technique to avoid injury.
- If doing this exercise for the first time, have a spotter help you.
- Always face the wall with your head, rather than looking down.
Caution: The handstand push-up is an advanced exercise and is not recommended for beginners. It is important to build strength and stability before attempting this move.
Incorporating Into Other Workouts
One way to incorporate the handstand push-up into a workout is to include it as part of an upper body strength training routine. Here is an example of how you can incorporate this exercise into a workout:
1. Warm up: Begin with a 5-10 minute warm-up that includes dynamic stretches and light cardio exercises to increase blood flow and prepare the muscles for exercise.
2. Upper body strength circuit: Perform a circuit of exercises that target the upper body muscles, including the shoulders. Include exercises such as push-ups, dumbbell shoulder presses, and bent-over rows. Perform each exercise for a set number of repetitions or for a specific duration, depending on your fitness level and goals.
3. Handstand push-up progression: After completing the upper body strength circuit, move on to the handstand push-up progression. Start by practicing the handstand position against a wall, focusing on maintaining balance and stability. Once you feel comfortable in the handstand position, begin practicing the lowering phase of the handstand push-up by slowly lowering your body until your head almost touches the ground. Use a pad or cushion under your head if needed to reduce the range of motion. Gradually increase the depth of the movement as you build strength and stability.
4. Core exercises: Since the core plays a significant role in maintaining stability during the handstand push-up, include core exercises in your workout routine. Planks, Russian twists, and mountain climbers are examples of exercises that target the core muscles.
5. Cool