This exercise works many muscles: your shoulders, triceps (back of your upper arm), and chest muscles are the main ones used.
It also uses smaller muscles that help you stay steady and balanced, making it great for overall body control.
Because it's hard, it's best for people who already exercise regularly and are pretty fit.
You can add handstand push-ups to many different workouts, like strength training, CrossFit, or exercises to improve flexibility.
To do a handstand push-up, you first need to get into a handstand position against a wall. Your hands should be shoulder-width apart, fingers pointing forward.
Keep your body straight as a board, from your head to your heels. Your core muscles (stomach and back) should be tight to help keep you balanced.
Slowly lower yourself down by bending your elbows, keeping them close to your body. Go down as far as you can comfortably.
Then, push back up to the starting position, using your arms and shoulders. Control your movement the whole time.
Start slowly and only go as low as you feel comfortable. It's better to do fewer perfect reps than many sloppy ones.
Practice against a wall until you feel confident. Once you're ready, try doing them away from the wall, but always have a spotter nearby for safety.
Improving your handstand push-ups takes time and practice. Don't get discouraged if you don't get it right away. Keep practicing, and you'll get stronger and better balanced.
They're amazing for balance and body control: Doing handstand push-ups improves your sense of balance and helps you better understand where your body is in space. This is important for many other exercises and activities.
They need a strong core: You need strong stomach and back muscles to hold a handstand. This strengthens your core, which is good for overall stability and prevents injuries.
They're a confidence booster: Learning to do a handstand push-up is challenging. Mastering it makes you feel more confident in your fitness abilities.
They're easy to add to your workouts: Handstand push-ups can be part of many different workout routines. You can adjust how you do them to match your fitness level.
They're a great way to challenge yourself: Handstand push-ups are a really advanced exercise. They push you to get stronger and improve your skills.
They improve your posture: The strength and balance you gain from handstand push-ups helps improve your posture in everyday life.
They can be modified for different levels: If you're a beginner, you can start with easier variations like handstand push-ups against a wall. As you get stronger, you can do them freely.
Find a wall for support: Stand about a foot away from a wall, facing the wall. The wall will help you balance.
Kick up to a handstand: Kick your legs up so your body is straight and your back is flat against the wall. Your hips should be slightly tucked in.
Put your hands in place: Place your hands shoulder-width apart on the floor, a little bit in front of your head. Your hands should be directly under your shoulders.
Slowly lower your head: Bend your elbows and lower your head towards the floor. Keep your body straight and your core tight (like you're holding your stomach muscles in). Keep your elbows close to your body.
Push back up: Straighten your arms to return to the starting handstand position. Do this slowly and in control.
Practice makes perfect: If a full handstand push-up is hard, try doing only part of the movement, or ask a friend to help you.
Important tip: Keep your body straight and strong throughout the whole exercise. Control your movements to avoid injuries.
Bosu ball push-ups: These use a half-ball for balance. It makes the push-up harder because you have to keep your body steady. This works your chest, shoulders, triceps, and core (your stomach muscles).
Suspended push-ups: These use straps hanging from something above you. Like the Bosu ball, the hanging straps make it harder to stay balanced, so you use more muscles. It's great for chest, shoulders, triceps, and core.
Close-grip push-ups: Put your hands closer together than usual. This makes your triceps (the back of your upper arm) work harder. Your chest and shoulders still work, but the triceps get a bigger workout.
These exercises all use similar muscles to handstand push-ups, but they are different enough to keep your workouts interesting. Try them all and see which ones you like best!
Suspended push-ups: These use straps that hang from above. Because you're less stable, you have to work harder to keep your balance, making your core muscles stronger. It also works your chest, shoulders, and the backs of your upper arms.
Clock push-ups: Imagine moving your hands in a circle like the hands on a clock while doing push-ups. This adds a challenge to regular push-ups by making you use more muscles to keep your balance. It works your chest, the backs of your upper arms, and your core.
Single-arm push-ups: This is a really hard exercise where you do a push-up using only one arm at a time. This needs lots of strength and balance, and makes your core and stabilizing muscles much stronger.
All of these exercises work similar muscles to handstand push-ups, but they give you a chance to try different things and make your workouts more interesting. Try them all and see which ones you like best!
Leaning Forward: Keep your body straight from head to heels. Leaning forward puts extra stress on your shoulders, which can lead to pain or injury. Imagine a straight line from your hands to your feet.
Elbow Flare: Keep your elbows tucked in close to your body. Letting your elbows flare out puts a lot of pressure on your shoulder joints. This can cause pain and make you more likely to get hurt.
Weak Core: Engage your stomach muscles throughout the whole movement. A weak core means your body won't be stable, making it harder to do the exercise correctly and increasing your risk of falling or injuring yourself.
Skipping Warm-up: Always warm up your shoulders and wrists before starting. Warming up prepares your muscles and joints for the exercise, reducing the chance of strains or sprains. Do some shoulder rotations and wrist stretches.
Rushing the Reps: Control each movement slowly and carefully. Don't try to do the push-ups too quickly. Focus on good form over speed. This helps you build strength safely and prevents injuries.
They're challenging, but the results are worth the effort. You'll feel stronger and more coordinated.
Good technique is key to doing handstand push-ups safely and effectively. Learning the right form prevents injuries and helps you get better faster.
Start by working on your handstand. Practice holding a handstand against a wall to get comfortable with the position and build strength. Focus on keeping your body straight as a board, from head to heels.
Once you can hold a handstand for a good amount of time, try lowering yourself down slowly, bending your elbows. Keep your elbows tucked in close to your body to protect your shoulders. Then push back up to the starting handstand position.
It's important to go slowly and control your movements. Don't rush the push-up. Focus on good form over how many you can do.
If you're new to handstand push-ups, start with easier variations. You can do them against a wall for support, or even practice the push-up part on your knees first to build strength.
Listen to your body. If you feel any pain, stop immediately. Rest and try again later. It's better to take breaks than to get hurt.
Practice regularly to see improvement. Even short, consistent practice sessions are more effective than infrequent, long ones.
Handstand push-ups are a fantastic addition to any workout routine. They build upper body strength, improve core stability, and boost overall fitness.
Disclaimer: The routines and schedules featured on our website are for informational purposes only and do not constitute medical or professional advice. Individual preferences, goals, and daily routines may vary significantly. Please note that some product links within our content are affiliate links. While not all routines have been explicitly endorsed by the individuals mentioned, we strive to ensure the accuracy and timeliness of the information we provide.
Disclaimer: BalancedRoutine(BR) does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a replacement for medical advice. Always consult a qualified health or mental health professional with any questions or concerns about your mental health.