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Handstand Push Up: A Great Upper Body Exercise

Handstand Push up is arguably the most difficult upper body exercise but effective also. So there should be no reason that you cannot achieve the unachievable thing. Don’t give up, be ready to amaze yourself!

Handstand Push Up: A Great Upper Body Exercise

Handstand is the typical variation of the pushups. Mostly people ignore this but Crossfitters love this!

Nothing can beat handstand push up when it comes to train shoulders.

The most benefited muscle from this variation is shoulders. This movement requires great strength, flexibility and balance. The best thing of this exercise is that it doesn’t need any equipment but engages the major group of muscles.

It is a variation that is done with bodyweight and it’s an extremely challenging exercise even for the experienced athletes. So you need great strength, balance and coordination for performing this exercise. If you are doing this for the first time do it with the support of the wall.

Handstand push up uses 100% bodyweight in order to make it challenging while traditional push up uses 70% bodyweight.

Hand stand push up is a great exercise to train your deltoids and shoulders. It mainly focuses on your shoulders but it needs the assistance of your core, triceps, back and chest and it is a great compound exercise.

Benefits of Handstand Push Up

  • Strengthens the triceps, shoulders and chest
  • Improves balance and coordination
  • Conditions the core and glutes
  • Eliminates the chances of injuries
  • Improves your focus and brain function
  • Reduces the back pain
  • It can increase your height
  • Results in stronger muscles and better body posture

Targeted muscles which are involved in performing the handstand push up-

  • Shoulder
  • Pectoralis Major
  • Triceps Brachii
  • Lateral Deltoids
  • Trapezius
  • Serratus Anterior

Handstand Push up from beginners to advance:

  • Pike Push up
  • Modified handstand push up
  • Handstand push up with a wall

Note:  If don’t have enough strength that requires in attempting the free handstand push upthen you can start with the stages or progressions that are discussed above.

  • If you are a beginner then start with pike push up then move to the next progression.
  • If you are an intermediate try the handstand push up along with the wall as you have built shoulder and core strength with this movement then you can try next step of the movement that is handstand push up with props.

Technique of Handstand Push Up:

  • The intensity of the movement can be increased by raising your feet off the ground.
  • If you are doing it first time then it is good to take a support, you can take a support of a chair or putting your feet up against the wall.
  • Your hips should be fully extended as well as your elbows and wrists. Your spine should be neutral while performing this exercise.

  • The 45 degree angle will help you to stabilize while pushing yourself towards the ground.
  • You should first start doing push up before performing handstand push-up.
  • Move down slowly in order to avoid the head and neck injuries.

Breathing Pattern:

  • You should breathe out during the upward position.
  • You should breathe in during the downward position.

This compound exercise can be a magic for your upper body strength but you have to start it with proper training. Don’t think twice before attempting the handstand push up, first thing you need to be mentally and physically prepared for the movement.

There is no doubt that it is quite difficult upper body exercise but it’s not impossible, you can achieve your goal step by step. Keep working on it one day you will definitely reach to your final goal.

Many people think in the back of their mind that they cannot do it as their shoulders and upper body strength is not good. It is okay if you are weak, nobody is perfect and cannot train overnight. You can work on it and build amazing upper body strength. Just challenge yourself!

About The Author

Monika Chahar

Monika Chahar is a young journalist who has worked with media houses like Hindustan Times and Dainik Jagran group (special coverage of Jagran Film Festival). She has also develo.. Read More..


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