Larosa - How to Handstand Push ups [SUB ENG]

Today I’m going to show you how to work on handstand push ups.

Difficult exercise, but not impossible.

You just need to workout and have a good control of your body.

To improve the handstand push up, you need a good handstand.

If you need some tips, I have already done a video about it.

Just click on the sheet on the right corner.

You will find some tips and how to train the handstand with help of a wall and much more.

For the handstand push ups, you need a good push up strength!

You must be able to do all the different push ups variations.

If you need some help, you can visit my website

www.andrealarosa.fit

you will find my bodyweight programs to improve the basics of the bodyweight exercises. (Push ups, Dips etc)

Also, you can watch my video tutorials and bodyweight circuits on my Youtube Channel,

where you can find plenty of tips and exercises for free.

If you are a beginner and don’t know how to start calisthenics, you can find a few videos about it.

Let’s start with the tutorial.

For the following exercises, you must be able to do at least 30 clean push ups.

I also recommend you to work on the balance of your handstand.

Once you feel comfortable, you can focus on the strengthening exercises.

Today I’m going to show you the best exercises to increase your push strength in order to get the HSPU.

1st exercise, you need a good flexibility, nothing crazy, just work on your pike stretching.

Keep your back flat and legs extended.

Hands on the ground, grip wider than the shoulders.

Weight only on the toes, otherwise you will create many compensations and the movement will not be clean.

Weight only on the toes, legs completely straight if possible, from this position, we start the movement.

V-push ups (Also known as pike push ups)

These must become easy.

Very important thing: when you go down (and this is about the pike pushups and the exercises that we will see later)

the forehead must go a little further than the hands

so if my hands are here,

I don't go down with my forehead here on the same line

but I go down a little further, something like a triangle between the forehead and the hands.

When I go up I open my shoulders.

This is something the common athlete doesn't understand.

Opening the shoulders means that when you go up you don't just push

but push and open your shoulders, like a "crescent-moon" movement.

A very important thing not to do in every pushup variation, is not to send the elbows outwards.

Please don't do it.

You can start with little sets of 3 or 5 reps depending on your level.

The important thing is that the movement is correct.

Gradually, week by week, you can increase the reps, up to 6, 8, 10, 12.

Once you have a good strength, let's increase the difficulty a bit: let's put our feet on a rise.

We start with outstretched arms, from here we go down and up.

The movement is the same as the V-pushups we saw before, so there is nothing else to add

only it's a little bit more hard so once you are going to approach it you will have to start with fairly low repetitions.

Start with 3-5 repetitions per set and then you will increase week after week.

You can train these movements 2 per week, just be sure to rest and recover properly between each session.

Be sure to train hard and do a lot of repetitions in each session.

If you are not able to keep the form for many repetitions, you can try 8-10 sets x 3-5 reps.

If you already have a good strength you can do 4-5 sets x 10 reps.

Rest between each set 2’.

If you are tired you can increase a little bit.

After this, we move on to the HSPU, with one difference:

the push-ups will be performed with the help of a wall for balance.

So back to the wall and abdomen to the wall.

In my opinion you have to train both.

We hurl, we use the foot and the heel on the wall for the balance, and from here we perform the pushups.

The same thing can be done with the abdomen towards the wall.

Do this, and then do the pushups from here.

Once you mix the two, you will be ready to approach the free handstand pushups.

The first few times it might be a little complex.

An exercise that can help is to perform only negatives, with slow and controlled descents.

From here we perform only the slow descent going slightly forward with the forehead.

Same principle as the push-ups we saw earlier.

Go down, catch your breath and repeat.

Slowly, slowly, slowly, slowly, slowly, go down and repeat.

Be careful not to go too far with your head, otherwise your legs go too far back and it's a mess.

So guys,

the only little advice I can give you

is that if you have difficulty starting with these exercises, even just the pike pushups or the elevated pike pushups,

you can try to perform the classic pushups but with the feet on the rise,

like you are seeing right now on the screen.

Something between the classic pushups and the pike pushups we saw at the beginning.

The real secret is training.

Once you have mastered the most important exercises, all you need is training and patience.

So get your clothes, buckle up shoes and go training,

obviously always respecting your body, without rushing the times, and recovering properly between one session and another.

Visit www.andrealarosa.fit for my programs on the basics of calisthenics.

See you soon.

And then you will do this.