Do these 5 Best Exercises to Learn The Handstand Push up!
then this video is for you.
Watch this video to see the
The Handstand Push Up is a challenging and impressive exercise.
It was the exercise why I fell in love with calisthenics.
It just looks impossible.
But once you finally mastered the hazard pushup,
Despite the fact that this exercise
It's actually
So when learning the health and push up,
there are so many things that
So to avoid you, to make stupid mistakes
and
I'm going to explain
The requirement for learning
the Handstand pushup are at least
Before I start,
and also watch this video till the end.
To discover
Let's go.
The first exercise is
when training for the free standing Handstand Push Up.
Don't make the mistake to do Back to Wall Handstand push ups.
with the elbows pushing sideways like this
and your lower back in an arched position.
Yes, it's much easier and you will be able
to do more reps, but this will teach you bad
technique as this is not how you ultimately
will perform a free standing Handstand push up.
Instead, you should do the reverse wall
Handstand push up with your belly facing the wall.
Focus on leaning forward and bringing your elbows in
and your head and shoulders
forward into a triangle position.
Keep your core tight, your body straight,
and try to keep posterior pelvic tilt
during the whole movement.
This exercise simulates the movement of a good free
standing Handstand push up.
When training this technique,
It will also allow you to go even deeper
and you're already training.
The right technique for the 90 degree Handstand push up.
but aim for
The second exercise
If there is one exercise you need to take
from this video, then it's this one.
For this exercise
you need an elevation and parallettes
so you can bring your head deeper towards the floor.
This exercise is so effective because it allows you
to train to movement in a greater range of motion,
which makes you a lot stronger.
Unlike only training the movement
till a 90 degree angle,
which is needed for the Handstand push up,
you now teach your body
to become strong in an even deeper position,
which makes this range of motion
needed for the Handstand push up much easier.
So when training this exercise, start on elevation
in a pike position,
bring your hands and shoulders parallel to the Parallettes.
From here,
bring your shoulders forward again by bringing your elbows
in while looking forward and touching your nose
to the floor.
Don't make the mistake of bringing your elbows out
or looking in between your feet.
You really need
to lean forward to make this exercise effective.
So once you're in the deep
position, push up in a straight line
while keeping posterior pelvic tilt
during the whole movement.
If you notice that you're arching a lower back,
then it means this variation is too hard
and you should go less deep.
Again,
but aim for
The third exercise is the
This exercise is great
as it will train your muscles in an eccentric way,
which is very effective to build strength.
It also allows you
to work in a position of the new movement,
for the new skill that you're working towards.
Keep in mind the training eccentric,
is more taxing to your joints and tendons, so
always make sure the intensity is good to handle.
Start in a straight handstand position, from here
Break the line by moving your head
and shoulders forward and bending your elbows in.
Try to keep your body tensed and straight
while going down as controlled as possible.
Make sure you keep posterior pelvic tilt
during the whole movement.
Go down for at least 5 to 10 seconds,
and once you've reached
the bottom position, try to hold it for another second
before bring your feet back to the ground.
The fourth exercise is the
This trains your muscles in an isometric way
as you're holding your body in a static position.
This is
I recommend you start by doing this
in a reverse position on the wall
in order to learn the right technique.
As with the reverse Reverse Handstand push up,
You want to lean forward
by bringing your elbows towards your waist
and your head and hands in a triangle position.
Once you reach the bottom position, try to hold it
as long as you can until you lose your form.
you can start
practicing this exercise in a free standing position.
The fifth and final exercise is
This exercise is also great for building
strength in the bottom position,
especially if you want to be able
to do a handstand push up in a concentric way.
This exercise starts in a pipe push position.
From here.
You go down just as you would do in a regular bike pushup.
The key to this exercise
is to lean forward as much as you can.
Try to get your head
as far away from your hands as possible
because this will shift most of your weight
onto your hands and shoulders.
If you lean far enough forward,
your feet should float off the floor.
You can do this either
in a stronger position with your legs spread out
or with your legs together.
First, focus on
bringing your feet slightly off the ground.
This will already build shoulder strength.
Put your hands and push up.
You can progress by extending your legs
all the way in the air
until they are straight in line with your shoulders.
All right, guys.
These were the
Remember to always focus on good form
and proper technique with each exercise.
Also, I want to highlight our Full Journey Calisthenics
workout plan
that you can find in our Get US and Family Workout app.
This program
teaches you to has a push up in a very structured way,
along with many other calisthenics movements,
such as the muscle up and the front left heart.
This program consists out of five levels from
and contains over 75 different
exercises that you can perfectly keep track of.
You can start the Level one program
for free in our app,
so make sure to download
Lastly, let's get into
This video.
We will give away
one set of our calisthenics family parallels
with optimal grip, which is a must
have for learning the Handstand push up.
after publishing this video,
the winner will be announced in next week's video.
This is what we gave away in last week's video
and the winner will appear right here in the screen.
Congrats.
Let me know in the comments
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Thanks for watching and we'll see you next week.
Peace out.