Top 3 Exercises to Master the HANDSTAND PUSHUP

what's up califam so today i'm gonna

teach you how to unlock the handsome

push-up so

stay tuned for the video

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all right guys so the hands and push-up

is just a really cool skill to unlock

but it's also a very good exercise to

grow your shoulders and get

shoulder strength it's almost the only

exercise to

have a vertical motion like this and you

can compare this exercise with the

shoulder press for the military press

with the barbell and the handsome

push-up is just the only exercise to

simulate this gym exercise so this

exercise also helped me a lot

to grow my shoulders so let's get right

into the video on how to unlock

the handsome push-up so first of all i'm

gonna explain some

progressions because it's very hard to

start off with the hands in push-up

so i'm gonna do five exercises to work

up to the strength that you will need

for the handsome push-up so the first

exercise will be the bike push-up and

this exercise starts

on the floor so for the park push-up you

will stand in a

bike position with your hands at

shoulder width and this is actually

the most basic exercise to work your

shoulders and

when you can do this exercise for about

12 repetitions you can move on to the

next progression

and this will be the elevated bike

push-up so this exercise

is a little bit harder because you're

gonna move

more weight into your shoulders and

you'll have more weight to press because

your

legs are elevated so with this exercise

you're gonna grab a box or a bench

and you're gonna place your feet on top

of this box and then you're gonna make

the exact same move as

with the bike push-ups so when you can

do 10 repetitions of the elevated bike

push-ups

you can go on to the next progression

and this is actually

quite a hard progression because now

we're going to do the wall hands and

push-ups

so this is actually the first exercise

where you have your whole

body weight onto your shoulders so you

need to push your whole body weight

um up and down so you're gonna go to the

wall

and you're gonna do a wall kick up and

you have a pretty

wide shoulder stand so that makes it a

little bit easier it's also easier to

balance

so from here you're going to move your

head onto the floor and then get back up

again

until you have straight arms like this

so this exercise if you can do eight

repetitions

you can go to the next exercise this is

the last progression

before the free handsome push-up and now

we're gonna do the reverse

wall hands and push-up this is actually

a really similar motion

as the regular hands push up because now

you're gonna have

your feet behind your body you're gonna

lean forward

and this is pretty much exactly the same

movement that you do

with the hands and push up so you will

notice that when you practice this

exercise it's already

really really much harder than the

regular balanced push-up so

when you can do six repetitions of this

exercise

you definitely have enough strength to

work on

the free hands and push-ups so these

were like

five progressions to build your strength

to work

up to the hands and push-ups so once

you've got the strength

let's move on to the technique of this

exercise and i've

uh three really really important

exercises that help me

to unlock the hands and push up and i

really can't remember that

i practiced this exercise all so many

times

week in week out every workout and these

just

really help me to lock the hands and

push up so let's move on

to the exercises

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all right so before you're gonna move on

to the free handsome push-up it is

really important to know that

you've just got to be able to do a free

handstand because that is the hardest

part of the free hands and push-up

so i would recommend to be able to do a

free handstand for like 10 to 20 seconds

and when you can do this you are

definitely able to

have the balance to do the hand push ups

so if you're not

able to do a 10 second handstand then

just check out our handsome tutorial

which i will link

here in the corner so the requirements

are 10 to 20 seconds of

a good handstand and then you can move

on to the next exercises

which will really help you to unlock the

hands and push up so

the first exercise will be the negative

hands and push-ups

so for the negative hands and push up

i'm going to use the parallax

because parallax just gives me more grip

you can also

practice this exercise on the floor so

what we're going to do we're going to

start in a handstand position

and then we're going to do a negative

motion you want to focus

on moving your head forward to make a

triangle with your hands

and your head so like this

kick up

and now move your head forward

so that is just one repetition and your

goal will be to

perform this exercise for five seconds

so the total duration from

top to bottom is five seconds

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so when you can do eight repetitions of

that negative

and push up you can do the next

variation which is the handstand

to bend on planche to get even more

stress on the shoulders

so that would look like this

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so you don't have to hold the bent arm

planche just go

towards this position and then let go of

the parallettes

and then prepare for the next repetition

so

if you can master this exercise you

already have

a lot of strength in your shoulders to

get ready for the freehand push-up so

let's go to the next exercise

[Music]

alright so the next exercise will be the

headstand push-ups

this will actually be the first exercise

that we do in a concentric way

which means pushing without using a

assist

like a wall so what we're going to do

we're going to grab

an elevation i've got four of these

little boxes so you're going to place

them

in front of you now what you're going to

do you're going to do a hat stand

on this box and then you're going to

press up towards

a handstand position so that will loop

like this

that's good

so if you are able to do this you can

make a repetition so

from a hat stand go back to the mat then

go back up and your goal will be to do

about

three repetitions and when you can do

three repetitions

you can just remove a block to make the

elevation

even lower until you have like a range

of motion that you

want to have to unlock the free hands

and push up

so let's go to the next exercise

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this will actually be the one that's

really close to the freehands and

push-up

and we will call this the hands and

push-up pulses

so what you're going to do you're

actually going to do three hands and

push-ups but then

not as deep as you want because you're

just going to practice to

bend your elbows and then go back to a

handsome position

bend your elbows and go back to hand

position so

that will look like this

the hands and push-up pulses

little bent and back up

little bend back up

a little bend back up

so this actually already a free handsome

push-up but now we are working in a

shorter range of motion

and the progression with this exercise

suggests to go

step by step a little bit deeper and

deeper so

your goal will be to do like three or

four repetitions

of one variation and then once you can

do that you can go

a little bit deeper so if you're gonna

make a workout routine you will

definitely

have to incorporate this exercise into

your workout routine

but also the hats and push-ups and also

the

negative handset push-up and you will

always need to work

on your handstand because you will never

practice dancing enough i mean the

better your balance is the better you

can perform

the handsome

alright so if you are able to do a hands

and push up with a 90 degree angle

in your elbows you officially unlocked

the hands and push up

but once you reach this level we also

like to go a little bit deeper to do a

full range of motion hands and push up

just like this

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so we will call this the nose to floor

hands and push up

and yeah that's pretty much all the

progression that you can do and all the

exercises that can

help you to unlock the handsome push-up

like i said

personally those last three exercises

really helped me to

get to this level so i would really

recommend to do this

into your workout routine alright so

like i said before the hands and push-up

is not only

a skill that is very cool to unlock or

to show

in public but it's also a really really

good exercise to work your shoulders

in my opinion it's actually the best

exercise in bodyweight training to work

your shoulders

so whether you want to make strength or

you want to make mass in the shoulders

you just got to incorporate one of these

progressions so

these progressions and also the

handstand push-up are also incorporated

in our programs for example

you will unlock the full hazard push-up

in our full journey program but also

variations like the elevated pipe

push-ups are incorporated in our

own program and other programs so if you

want to check out these programs just

visit our website

in the link in the description now you

know exactly how to

unlock the handset push up so definitely

try this exercise out your next workout

routine so

this was the video about the handsome

push-up we will catch you in the next

video

peace out

[Music]

when i found calisthenics family and

they were offering this program plus the

online coaching for a very affordable

price

so i decided to try it if anyone's

looking to start calisthenics i would

highly recommend this

it'll it'll do the same for you i'm

gordon and i've been with calisthenics

family for

almost three months now and all the time

i've had yannick as my trainer

like michael ariana can just be like

that little extra push

to keep you going you're also seeing the

pictures i'm really proud of myself that

what i achieved in the last eight weeks

go for it and start your journey

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oh

you