Handstand Push-Up Guide: How to Do Handstand Push-Ups

The handstand push-ups (sometimes abbreviated as HSPU) is an advanced push-up variation that involves standing upside down on your hands and engaging your arms, shoulders, and core muscles to lift your body. There are two primary ways to perform a handstand push-up: strict handstand push-ups and kipping handstand push-ups. A strict handstand push-up is a strength training exercise that uses a similar range of motion as a standard push-up. A kipping handstand push-up involves an added range of motion by requiring you to lower your legs to a 45-degree angle before kicking up and extending your legs into the handstand position.

Practice training exercises before performing a freestanding handstand push-up to build strength and prevent injury. Try these three methods:

1. 1. Handstand hold: Before performing a full handstand push-up, get comfortable performing and holding a handstand. Use a wall to help you get into position. Push off the wall to perform a handstand hold for as long as you can.
2. 2. Assisted handstand push-up: Have a partner hold your ankles to help you while performing a handstand push-up. Your partner will provide stabilization while you complete the full range of motion.
3. 3. Wall walks: Begin in a regular push-up position with your feet against a wall. Walk your feet up the wall while simultaneously walking your hands backward until you're in a handstand position. Hold the position for a comfortable amount of time before lowering yourself back down and repeating.

For the handstand pushup, begin by performing 2–3 sets of 5–10 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Place your hands a few inches away from the wall and use your momentum to kick your legs up against the wall. Ascend into a handstand position by placing your heels against the wall. You can place an exercise mat under your head.
2. 2. Your shoulders should be over your wrists in the handstand position, and your hips should be over your shoulders. Your legs should be fully extended.
3. 3. Push your hands into the ground and allow your shoulder blades to rotate to create a stable upper body position upwardly. Your elbows should be facing forward, and your chin should remain tucked throughout the movement as if you were holding an egg under your chin. Your ears should be in line with your upper arms.
4. 4. Squeeze your legs together, and squeeze your glutes and quads.
5. 5. Engage your core. Your ribs should be down, and your pelvis should be slightly tucked.
6. 6. While maintaining a strong core and a rigid body position, slowly lower your head toward the exercise mat by bending your elbows.
7. 7. Pause for a second at the bottom position.
8. 8. Straighten your arms by pushing into the ground as if you were driving a barbell over your head. Your arms should finish long with your shoulder blades upwardly rotated.
9. 9. Repeat the handstand push-up for the desired number of repetitions.

Handstand push-ups are an effective exercise for building core, back, and shoulder strength. There are several benefits to performing handstand push-ups:

1. 1. Handstand push-ups engage multiple muscle groups. Handstand push-ups engage muscles throughout the entire body, including your triceps, trapezius muscles, hamstrings, and deltoids.
2. 2. Handstand push-ups do not require equipment. Handstand push-ups deliver a powerful workout to your entire body without dumbbells, kettlebells, or other special equipment.
3. 3. Handstand push-ups prepare you for advanced strength-training exercises. The full range of motion you perform for a handstand push-up builds the strength necessary for gymnastics, weightlifting, and calisthenics exercises.
   

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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