How to do a Handstand Push Up

Introduction:

Handstand push-ups are a pinnacle of strength and skill in the world of CrossFit and gymnastics. This challenging exercise not only builds upper body strength but also requires balance, coordination, and body control. Whether you’re aiming to conquer your first handstand push-up or looking to refine your technique, mastering this movement will take your fitness journey to new heights. In this guide, we’ll dive into the fundamentals of handstand push-ups, providing step-by-step instructions, essential equipment, scaling options, common mistakes to avoid, and the numerous benefits of incorporating handstand push-ups into your training regimen.

Steps in the Handstand Push Up movement

Starting Position: Begin in a handstand position against a wall, with your hands placed shoulder-width apart and arms fully extended. Keep your core engaged and legs straight, toes pointed towards the ceiling.
Lowering Phase: Slowly bend your elbows, lowering your head towards the ground in a controlled manner. Maintain tension in your core and keep your body in a straight line from wrists to ankles.
Pushing Phase: Once your head reaches the bottom position, press through your palms and push back up explosively to return to the starting position. Fully extend your arms at the top of the movement.
Repeat: Continue the movement, lowering and pressing back up with control for the desired number of repetitions.

What Equipment is needed for Handstand Push Ups

Wall: A sturdy wall is essential for practicing handstand push-ups, as it provides support and stability during the movement.
Gymnastics mat (optional): Placing a mat under your head can provide cushioning and protection. An Abmat or specialized handstand push up mat can be used.
A box can be used for scaled versions of the handstand push up.
Chalk, so not to slip with the hands.

Check out the Equipment subsite for more tools, tips, and inspiration.

Scaling Options:

To gradually build strength and proficiency, consider the following scaling options:

Wall-assisted handstand push-ups: Begin with your feet resting on a wall for support, gradually reducing the amount of assistance as you gain strength and confidence.
Pike push-ups: Perform push-ups in a pike position with your hips raised, mimicking the movement pattern of handstand push-ups while reducing the difficulty.
Handstand holds: Practice holding a static handstand position against a wall to build shoulder and core strength before attempting handstand push-ups.

Common Mistakes to Avoid:

Arched back: Maintain a hollow body position throughout the movement, avoiding arching or sagging in the lower back.
Incomplete range of motion: Ensure you lower your head all the way to the ground and fully extend your arms at the top of each rep to maximize the effectiveness of the exercise.
Overarching neck: Keep your head in a neutral position, looking at the ground between your hands to prevent strain on the neck.

Benefits of the Movement:

Builds shoulder strength: Targets the deltoids, triceps, and upper back muscles, helping to develop overall shoulder strength and stability.
Enhances balance and coordination: Improves proprioception and body awareness as you balance upside-down during the movement.
Increases pressing power: Transfers to other pressing movements such as overhead presses and bench presses, enhancing overall upper body pressing strength.

Which Muscles Are Worked:

During this exercise, the following muscle groups are engaged:

Primary Muscles: Deltoids, triceps, upper back
Secondary Muscles: Core, chest, forearms

Alternative Similar Movements:

If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:

Check out the exercise library for more alternatives!

Q&A for Handstand Push Ups

How to handstand push-ups for beginners?
Beginners should start with wall-assisted handstand push-ups or pike push-ups to build the necessary strength and balance. Practicing handstand holds against a wall also helps develop stability.

Are handstand push-ups effective?
Yes, handstand push-ups are highly effective for building upper body strength, particularly in the shoulders, triceps, and upper back, as well as improving balance and coordination.

How long does it take to learn handstand push-ups?
The time it takes to learn handstand push-ups varies by individual but generally ranges from a few weeks to several months, depending on your starting strength and balance levels.

Why can’t I do handstand pushups?
Difficulty with handstand push-ups often stems from insufficient upper body strength, poor balance, or lack of proper technique. Scaling options and consistent practice can help overcome these challenges.

How many handstand pushups can the average man do?
The average man might struggle to do more than a few handstand push-ups initially, as this exercise requires significant strength and balance. With training, reaching sets of 5-10 reps is achievable.

Do handstand pushups build chest?
Handstand push-ups primarily target the shoulders and triceps, but they also engage the chest muscles to a lesser extent.

Do handstands build lats?
Handstands primarily engage the shoulders, triceps, and core, but they also activate the lats as stabilizers during the movement.

How hard is a handstand pushup against a wall?
Handstand push-ups against a wall are challenging due to the need for significant upper body strength and balance. However, the wall provides support, making it more manageable than free-standing handstand push-ups.

Are handstand push-ups better than overhead press?
Handstand push-ups and overhead presses are both effective exercises, but handstand push-ups also improve balance and coordination, making them a more comprehensive upper body workout.

Do handstands build abs?
Yes, handstands engage and strengthen the core muscles, including the abs, as they work to stabilize the body in the inverted position.

Is handstand push-ups a skill or strength?
Handstand push-ups require both skill and strength. Proper technique, balance, and coordination are essential, alongside significant upper body and core strength.

Can I do handstand push-ups every day?
It’s generally not recommended to do handstand push-ups every day due to the intense strain on the shoulders and upper body. Allow time for recovery by incorporating rest days.

How impressive is a handstand push-up?
A handstand push-up is highly impressive and demonstrates exceptional upper body strength, balance, and coordination. It’s a notable achievement in any fitness regimen.

Do handstand pushups build traps?
Yes, handstand push-ups engage the trapezius muscles, particularly the upper traps, as they assist in stabilizing the shoulders during the movement.

Conclusion:

Mastering the handstand push-up is not just about building strength; it’s about developing balance, coordination, and body control in a challenging and rewarding movement. Incorporate handstand push-ups into your training routine to unlock your full potential and take your fitness journey to new heights. So, kick up into that handstand, embrace the challenge, and let the strength gains flow!