How to Do Handstand Pushups?

How to do handstand pushups ? Handstand pushups are all the rage in the fitness world with their core strength building and balance enhancing benefits. But knowing how to do handstand pushups is essential for getting the benefits you want. It is more about adjusting your core for maintaining a firm midline. And as the position is established, you can get to the training phase, which is the next step in knowing how to do handstand pushups.

Why is Knowing How to Do Handstand Pushups the Right Way Important?

Whats the secret to know how to do handstand pushups ? The key to knowing how to do handstand pushups the right way is in knowing about how to do a strict one. The benefit that comes with doing a strict handstand pushup is in the fact that it makes your shoulder muscles (the deltoid region) stable and stronger. Moreover, you also maintain a braced and a more structured core as you do the pushups, which is the baseline for an effective exercise. The other movements will allow midline to perform the exercise in a more effective manner that will be discussed below.

Building the right strength for performing the complete push up requires the performer to build up the deltoid muscle region with the goal of getting a better handstand pushup.

How to do Handstand Pushup Effectively?

Without further ado, let’s see some of the steps that lead towards the best strict handstand pushup.

HOW TO DO HANDSTAND PUSHUPS FULL TUTORIAL

Place Your Hands Correctly

Keep a distance of around 6 to 12 inches from the wall for your hands. Your hands should be placed more than shoulder-width apart while making sure the palms of your hands are facing forwards, tilted by 5 to 10 degrees.

Kick up in the Position

Get into the position of a handstand having your heels of your feet touching the wall. If you find it difficult to kick up in the desired position, then try by first doing the donkey kick drill.

Get into the Midline Position

When you move your kick up position to the handstand, work on building up a firm midline position.

Lower Yourself

As you maintain the midline position, continue lowering yourself till your head starts touching the ground. Your elbows should be tilted somewhere at 45 degrees as you get lowered in the position.

Reach Full Extension

When your head touches the floor, go on with the same exerted pressure when you were lowering your body. Do this step until your elbows go to a fully extended position.

Training Phases for Handstand Pushup

When you do all the essential training phases for a handstand pushup, you will be better able to know how to do these pushups:

Handstand Pushup Negatives

Get into the handstand position. Make sure you keep a distance of around 6 to 12 inches from the wall for your hands. Your hands should be placed more than shoulder-width apart while making sure the palms of your hands are facing forwards, tilted by 5 to 10 degrees into a firm position. Lower yourself until the head touches the ground and then kick through the wall. Repeat the process and make sure you engage your core as you practice the movement. Your tempo should remain at constant levels throughout the movement. Placing a mat will help you reach the position sooner at the start, which can then be removed once you feel confident with the range of movement you achieve.

Handstand Hold

Get yourself into a handstand position and stay on pause for some time as you stabilize your core. Now, as you feel comfortable in the position, kick-off from the wall.

Handstand pushup with assistance

You can do this with an assistant who will hold your ankles as you get into the lowered position to press yourself up.

Wall Walking 

Lie straight on the ground having the feet against the resistance (wall). Go to the top of your pushup position and step up the wall by taking the other foot. As both feet get pressed against the wall, maintain your control, and take your hands out in the front as you walk down the wall. Do this until your chest touches the ground.

Wall Runs

These are handstand holds using a single arm and are alternative in nature. Depending on your ability, the time of the arm is varied. You can perform this movement either though facing in front of or away from the wall. Firstly, you have to handstand with your body facing the wall. You need to keep your pelvis engaged by contracting your gut and glutes. As your toes touch the wall, your toes should be following in a handstand position. Remember to keep your shoulders as firm and upright is possible when you are doing this movement. Now, slightly deviate your weight towards the other side while picking up the hand from the opposite side.

As you maintain your control with practice and time, you build the ability to get into the handstand position in the best way attainable. Some of the phases that will help you get the right sets and reps needed to get major benefits from the exercise are as follows:

Full planning

Phase One

Day

Sets of pushups

Reps and rest

Day 1

Five sets

Handstand pushup negatives 5 reps with resting time of 90 seconds

Day 2

Four sets

Handstand holds with maximum reps and resting time of 60 to 90 seconds

Day 3

Five sets

Handstand pushup negatives 5 reps with resting time of 90 seconds

Phase Two

Day

Sets of pushups

Reps and rest

Day 1

Five sets

Handstand pushup negatives 5 reps with resting time of 90 seconds

Day 2

Five sets

Wall climbs with 3 reps and resting time of 60 to 90 seconds

Day 3

Five sets

Handstand pushup negatives with assistance, 5 reps with resting time of 90 seconds

Phase Three

Day

Sets of pushups

Reps and rest

Day 1

Five sets

Handstand pushup negatives 5 reps with resting time of 90 seconds

Day 2

Four sets

Wall runs with 5 to 6 reps and resting time as needed

Day 3

Five sets

Handstand pushup with assistance, 5 reps with resting time of 90 seconds

Knowing how to do pushups with this model for training will give you an insight into how to do the exercise most effectively. However, customizations are allowed and depending on the conditions regarding the fitness goals of the individual performing the exercise and the ability to perform different movements.

As you see, the exercise is not only aimed at giving you a favorable development for core strength but also building strength in the shoulders. As you train yourself with time, you will note the benefits get maximized when performed regularly. Also, you will only need a wall to attain the desired results for the exercise.

How Do I Modify the Handstand Pushups?

Modifying your handstand pushups can help in building up muscle endurance and strength you need to get to the best levels of fitness attainable. You can also modify your handstand pushups through following some of the ways mentioned below:

Handstand Pushups in the Negatives

It would be best if you got yourself into the handstand position by making sure your hands are placed at a minimum distance of 6 to 12 inches from the supporting wall. Also, please make a note of your core as it should remain in a stable position. Get yourself bending into a lowered position as the head touches the ground. Reset the position until you get enough stability. Keep getting yourself aware of the degree of the descent you allow your body to be in as you go from one negative to the other negative. You can also place embedded support to decline the degree of movement your body will have to make for your head to hit the ground.

How to cheat and make it easier ?

When you place a mat in the position where your head is supposed to touch the ground, you can decrease the range of motion your body is expected to follow. Get a different modifiable option if you think your elbows are bound to move in a restricted position of motion only. Your aim should be to alleviate the height of the mat you are using with time to widen the motion range for your head when it touches the ground.

Final Word

As you feel more confident with increasing your range of motion, you feel easier for your body to get into handstand pushups with higher volumes with time. However, engaging your core and building the needed strength to get to this position, as discussed above, is inherently essential for getting the best handstand position for pushup possible.

As you practice further with more discipline and commitment to your routine, you will feel it become more fun rather than work to do pushups through this position. Get more core strength, agility, flexibility, and better shoulder muscles as you continue to do this exercise. We hope this article provided you some insight on how to do handstand pushups the right way so you can get the ultimate results you want.

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