Push-up Handstand

How To

A handstand push-up is a type of exercise that involves pressing your body up from a handstand position, while keeping your arms and core engaged. It is a challenging exercise that requires a lot of upper body strength and control.

It is recommended you first practice this exercise on the wall. Here are step-by-step instructions on how to do a push-up handstand on the wall:

• Begin in a standing position facing a wall, about one foot away from the wall. Place your hands flat on the ground shoulder-width apart, and kick your feet up to the wall so that your body is in an inverted position.
• Walk your feet up the wall until your body is in a straight line from your head to your toes. Your hands should be about shoulder-width apart, with your fingers spread out and pointing towards the wall.
• Engage your core and glutes to maintain a stable position. Your gaze should be focused on the wall in front of you.
• Lower your body towards the wall by bending your elbows, keeping them close to your body. Your head should be the first to touch the ground.
• Push your body back up towards the wall, extending your elbows until your arms are straight. Remember to engage your core and glutes to maintain stability.
• Lower yourself back down towards the wall by bending your elbows, keeping them close to your body.
• Push yourself back up towards the wall by extending your elbows until your arms are straight.
• Repeat steps 4-7 for the desired number of repetitions.

Performing a push-up handstand without the wall requires a lot of upper body strength and control. Here are step-by-step instructions on how to do a push-up handstand without the wall:

• Begin in a standing position with your feet hip-width apart. Place your hands flat on the ground in front of you, shoulder-width apart.
• Bend forward at the waist and walk your hands forward until your body is in a plank position, with your arms and legs straight and your core engaged.
• Shift your weight forward onto your hands and lift one leg up towards the ceiling.
• As you push down into the ground, lift your other leg off the floor and press up into a handstand position. Keep your core engaged and your gaze focused on a point on the floor.
• Slowly lower your legs down towards the ground, keeping your elbows close to your body and your core engaged.
• Push yourself back up to the handstand position by extending your elbows until your arms are straight.
• Repeat steps 5-6 for the desired number of repetitions.

Remember to practice safely and listen to your body. If you experience any pain or discomfort, stop the exercise and rest. With practice and patience, you can improve your strength and balance and eventually master the push-up handstand without the wall.

Tips

Build up your strength gradually

Push-up handstand exercises require a lot of upper body strength, so it's important to build up your strength gradually. Start with easier exercises, such as pike push-ups or wall-assisted handstand push-ups, and gradually work your way up to the full push-up handstand.

Practice your form

Proper form is essential for performing push-up handstand exercises safely and effectively. Make sure to keep your elbows close to your body, engage your core, and keep your gaze focused on a point in front of you.

Experiment with hand placement

Depending on your body type and flexibility, you may find that different hand placements work better for you. Experiment with placing your hands closer together or further apart to find the placement that feels most comfortable and effective for you.

Use props

If you're having difficulty getting into the handstand position, try using props such as blocks or a wall. Placing your hands on blocks can help you get into position more easily, while practicing against a wall can help you build confidence and control.

Focus on your breath

Your breath can help you stay focused and calm during push-up handstand exercises. Inhale deeply as you lower yourself down towards the ground, and exhale as you push yourself back up.