How to Perform a Handstand Push-up
The handstand push-up is a challenging bodyweight exercise that targets your shoulders, triceps, and upper chest. It’s a remarkable display of strength and balance, requiring both physical and mental control. In this comprehensive guide, we’ll take you through the steps to master the handstand push-up, from building the necessary strength and balance to perfecting your form.
Step 1: Build the Foundation
Before attempting a handstand push-up, you need to develop the necessary strength and stability. Start with these foundational exercises:
1.1 Wall Handstand Holds
Begin by facing a wall, about a foot away from it. Place your hands on the ground, shoulder-width apart, and kick up into a handstand position. Your body should form a straight line from your wrists to your heels. Hold this position for as long as you can while maintaining control and balance.
Start with shorter holds and gradually work your way up to longer ones. This exercise will help you get comfortable being upside down and build strength in your shoulders and core.
1.2 Push-ups and Pike Push-ups
Standard push-ups and pike push-ups are excellent exercises to develop the strength needed for handstand push-ups. Include them in your regular workout routine to build your shoulder, triceps, and chest muscles.
Standard Push-up: Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your chest to the ground while keeping your body in a straight line. Push back up to the starting position.
Pike Push-up: Begin in a downward dog yoga position with your hands on the ground, hips high, and your body forming an inverted “V” shape. Lower your head towards the ground, then push back up. This variation places more emphasis on your shoulders.
Step 2: Master the Handstand
Before attempting handstand push-ups, you must master the handstand itself. Here’s how to do it:
2.1 Handstand Kick-up
Find an open space and start by facing away from the wall. Place your hands on the ground, shoulder-width apart, and kick up with one leg while using the other to push off the ground. Aim to get both feet against the wall while maintaining a straight body position.
Use the wall for support and practice kicking up into a handstand until you can hold it for at least 30 seconds. Focus on keeping your core engaged and your body aligned.
2.2 Handstand Balance
Once you can hold a handstand against the wall, work on your balance. Try to release one hand from the ground at a time, even if only for a second. Gradually increase the time you can balance on one hand before switching to the other. This will improve your control and stability in the handstand position.
Step 3: Handstand Push-up Progressions
Now that you have built the necessary strength and mastered the handstand, you’re ready to progress to handstand push-ups. Start with these progressions to ease into the exercise:
3.1 Wall-Assisted Handstand Push-ups
Face away from the wall and kick up into a handstand position. Position your hands slightly wider than shoulder-width apart and your heels resting against the wall. Lower your head towards the ground by bending your elbows and then push back up to the starting position. Use the wall for balance and support.
Perform multiple sets of wall-assisted handstand push-ups to build strength and confidence in the movement. As you progress, you can gradually reduce the support from the wall by moving your hands farther from it.
3.2 Handstand Push-ups with Blocks
Place yoga blocks or similar objects on the ground at shoulder-width apart. Kick up into a handstand with your hands on the blocks. Lower your head towards the ground and push back up. The blocks allow you to increase your range of motion and get closer to the ground.
As you become more comfortable with this variation, you can gradually remove the blocks or use thinner ones to increase the depth of your push-up.
Step 4: Perfecting Your Form
Proper form is crucial for effective and safe handstand push-ups. Pay attention to the following pointers:
4.1 Body Position
While in the handstand position, maintain a straight line from your wrists to your heels. Keep your core engaged, and avoid arching or rounding your back. Your head should lightly touch the ground at the bottom of the push-up, and your elbows should point backward, not outward.
4.2 Range of Motion
Lower yourself until your head is just above the ground, or until your shoulders reach your hands. Avoid going too low, as it can put excessive strain on your neck and shoulders.
4.3 Breathing
Breathe naturally throughout the exercise. Inhale as you lower yourself, and exhale as you push back up. Maintaining a steady breathing rhythm can help you maintain control and stability.
Step 5: Handstand Push-up Workout
Now that you have the skills and strength to perform handstand push-ups, here’s a sample workout to incorporate into your routine:
5.1 Warm-up
Begin with a dynamic warm-up to prepare your shoulders, wrists, and core. Perform arm circles, wrist stretches, and shoulder mobility exercises for about 5-10 minutes.
5.2 Handstand Practice
Practice your handstand holds against the wall for 10-15 minutes. Focus on balance and control during this phase.
5.3 Handstand Push-up Progressions
Perform 3-4 sets of your chosen handstand push-up progression, whether it’s wall-assisted
or using blocks. Start with 3-5 repetitions per set and gradually increase both the number of sets and reps as you progress.
5.4 Cool Down and Stretching
Finish your workout with a cool-down period that includes stretching exercises for your shoulders, chest, and triceps. This will help improve flexibility and reduce the risk of muscle tightness or injury.
Conclusion
Mastering the handstand push-up is a rewarding achievement that requires dedication, practice, and patience. By following the steps outlined in this guide, you can build the necessary strength and balance to perform this impressive bodyweight exercise. Remember to prioritize safety and proper form throughout your journey, and don’t be discouraged by setbacks—progress takes time.