Handstand Push-Ups
expert body only shoulders
Also works: triceps
How to do Handstand Push-Ups
- With your back to the wall bend at the waist and 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. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
- Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
- Push yourself back up slowly as you exhale until your elbows are nearly locked.
- Repeat for the recommended amount of repetitions.
Common Questions about Handstand Push-Ups
What is the correct hand positioning for a handstand push-up?+
Place hands slightly wider than shoulder-width with fingers spread for stability. Create a tripod shape by lowering your head slightly in front of your hands rather than directly between them.
Which muscle groups are primarily targeted during this movement?+
The anterior and medial deltoids are the primary movers. The triceps and upper pectorals provide significant assistance, while the core and traps stabilize the vertical position.
What are the most common form errors to watch out for?+
Excessive arching of the lower back often indicates poor core tension. Flaring the elbows out to the sides can also increase mechanical stress on the shoulder joints.
How can beginners progress toward a full handstand push-up?+
Start with pike push-ups on the floor to build baseline overhead strength. Gradually elevate the feet on a box to increase the percentage of bodyweight being shifted to the shoulders.
How should I program handstand push-ups for strength gains?+
Perform 3 to 5 sets of 5 to 8 controlled repetitions twice per week. Focus on high-quality eccentric phases to build the necessary neurological adaptations for the movement.
AI-generated answers · Reviewed by our editors
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