Handstand Push-Ups are an advanced exercise that strengthens the shoulders, triceps, core, and stabilizing muscles. This movement is ideal for developing upper body functional strength and improving balance and body control.
Step-by-Step Guide:
- Start in a handstand position assisted against a wall, with your hands placed shoulder-width apart and fingers spread wide for stability.
- Ensure your body is aligned, with your core engaged and glutes squeezed.
- Slowly lower yourself by bending your elbows, bringing your head straight down between your hands.
- Stop just before your head touches the floor, maintaining control of the movement.
- Push back up by extending your elbows, returning to the starting position.
- Perform 5-8 repetitions for 3-4 sets, depending on your strength level.
Tips
Practice holding a wall-assisted handstand before attempting push-ups. Keep your core engaged throughout the movement to avoid arching your back. If you’re a beginner, start with partial handstand push-ups or place cushions under your head for support.
Benefits
Handstand Push-Ups strengthen the shoulders, triceps, and core, improve balance and stability, and develop advanced body control skills. They are also excellent for increasing upper body muscular endurance.
Prevention
Avoid descending too quickly or losing control during the movement, as this can cause shoulder or neck injuries. Maintain proper posture and use safe progressions like incline push-ups or assisted handstands if you lack the required strength.
