How to Handstand Push-Up | Beginners to Pro

Summary

The script offers a detailed guide to mastering the handstand push-up, emphasizing proper form and balance. It outlines progressions from pike push-ups to wall-assisted handstand push-ups, highlighting the importance of muscle engagement and breathing. Addressing common issues like balance loss and wrist pain, it suggests solutions like shoulder taps and using parallettes. It concludes with tips for further advancement, such as adding weight or deficit training, and encourages dedication to achieve this challenging but possible skill.

Takeaways

• 🤸‍♂️ The handstand push-up is achievable for real humans with proper form and practice.
• 📚 Chapter one focuses on the proper form, emphasizing balance points and the transition from straight to bent arms.
• 💪 The exercise engages mostly the shoulders and requires lower body muscle engagement for balance.
• 🧘‍♀️ The traditional form involves protracting scapula, squeezing glutes, and shifting shoulders forward for a more natural pressing pattern.
• 🌱 Chapter two introduces progressions like the pike push-up to build overhead pressing strength.
• 🏋️‍♀️ As strength increases, training can progress from pike push-ups to elevated feet and floating Pike push-ups.
• 🧍‍♂️ W handstand push-ups allow practice of the full handstand push-up motion without the fear of falling.
• 👀 Chapter three highlights the importance of where you look to maintain balance and engagement.
• 🚫 Common issues include falling out of the bottom of the rep, losing muscle engagement, leaning to one side, hand grip failure, and wrist pain.
• 💡 Solutions to common issues involve exercises like shoulder stands, squeezing lower body muscles, and using parallettes to reduce wrist strain.
• 🌬️ Breathing correctly by inhaling on the decline and exhaling as you push up is crucial for the exercise.
• 🕒 The time to master handstand push-ups varies from one year to one and a half years for beginners, to 3 to 6 months for those with some experience.
• 📈 To progress further, add weight, revisit basics, take training outside, practice deficit training, and pair handstand push-ups with other calisthenics skills.

Q & A

What is the handstand push-up and why is it considered difficult?

The handstand push-up is an exercise that requires balance and strength, resembling the military press but performed in an inverted position. It's considered difficult because it engages many upper body muscles and requires additional lower body muscle engagement for balance, which is not typical in most exercises.

What are the three balance points to remember when performing a handstand push-up?

The three balance points for a handstand push-up are the fingers, the inside of the knuckles, and the palms.

How does the weight and pressure change when transitioning from a straight arm to a bent arm position in a handstand push-up?

When transitioning from a straight arm to a bent arm position in a handstand push-up, the weight and pressure change to the outside of the palms and the two fingers, as opposed to being distributed across the fingers, inside of the knuckles, and the palms.

Why is it recommended to have the elbows tucked in during a handstand push-up?

Having the elbows tucked in during a handstand push-up is recommended as it distributes the weight more evenly, aligns with a more natural pressing pattern, and prepares the body for other advanced calisthenic skills.

What is the pike push-up and how does it relate to the handstand push-up?

The pike push-up is an exercise that serves as a progression towards mastering the handstand push-up. It shares similar body cues and helps build the necessary overhead pressing strength required for the handstand push-up.

How can elevating the feet during pike push-ups help in progressing towards a handstand push-up?

Elevating the feet during pike push-ups increases the pressure on the hands and challenges the balance, gradually preparing the body for the full handstand push-up by simulating the inverted position.

What is a floating pike push-up and how does it benefit shoulder stability?

A floating pike push-up is an exercise where, at the bottom of the rep, the feet are lifted slightly into the air. This helps improve shoulder stability and strength by challenging the muscles to maintain balance and control without the support of the ground.

What is the significance of looking at specific points during a handstand push-up?

Looking at specific points during a handstand push-up, such as the first or second bumps on the fingers or a point a palm's length forward, helps maintain engagement and balance by keeping the eyes focused and preventing the loss of alignment.

What are common issues faced while learning handstand push-ups and how can they be addressed?

Common issues include falling out of the bottom of the rep, losing muscle engagement leading to a 'banana back' appearance, leaning too far to one side, hand grip failure, and wrist pain. These can be addressed by solidifying the bottom of the rep with shoulder stand exercises, remembering to squeeze the glutes and legs, doing shoulder taps or weight shifts, and using equipment like parallettes to reduce wrist strain.

How long does it typically take to learn a handstand push-up from scratch?

For someone with no prior handstand experience, it can take around 1 to 1.5 years to learn a handstand push-up. For those with some handstand training, it may take anywhere from 3 to 6 months.

What are some suggestions for taking the handstand push-up to the next level?

Suggestions include adding weight to the body, revisiting and polishing basic exercises, training outside or using a balance ball, practicing deficit training with elevation, and pairing the handstand push-up with other calisthenic skills.

Outlines

00:00

🤸‍♂️ Mastering the Handstand Push-Up

The paragraph introduces the handstand push-up as an impressive display of balance and strength, challenging the notion that it's impossible for regular humans. It emphasizes the importance of proper form, comparing the handstand push-up to the military press but noting the additional need for lower body engagement to maintain balance. The script outlines the correct form, starting with hands shoulder-width apart and turning out slightly, then transitioning to a bent-arm position with weight on the outside of the palms. It advises against flaring out elbows for beginners and suggests a more natural pressing pattern with tucked elbows. The paragraph also introduces progression exercises like the pike push-up and floating Pike push-up to build strength and balance, and it advises on maintaining body alignment and using the wall for support during the learning process.

05:00

🧘‍♂️ Progressions and Common Issues

This section discusses natural progressions for mastering the handstand push-up, such as practicing against a wall and transitioning to a back-to-wall handstand push-up. It also addresses common issues like losing balance, muscle engagement, and leaning to one side, suggesting exercises like shoulder taps to correct imbalances. The paragraph highlights the importance of proper hand grip and avoiding wrist pain by using tools like parallettes. It also touches on the role of gaze in maintaining balance during the exercise.

💪 Training Tips and Next Steps

The final paragraph provides practical advice on how to approach training for the handstand push-up, including the importance of proper breathing and the estimated time frame for achieving the skill, ranging from one to one and a half years for beginners to three to six months for those with prior handstand experience. It offers suggestions for advancing the exercise, such as adding weight, revisiting basic exercises, training in different environments, and using deficit training to challenge oneself. The paragraph concludes with encouragement to stay dedicated and pursue the skill, while also promoting the trainer's app for further guidance.

Keywords

💡Handstand Push-up

A handstand push-up is an advanced calisthenics exercise where the individual performs push-ups while in an inverted vertical position, supported by their hands. This exercise is a display of balance and strength, and it's the central theme of the video. The script explains that with proper form and progression, this move is possible for humans without 'superhuman' abilities. The video provides a detailed guide on how to perform a handstand push-up, emphasizing the importance of form and muscle engagement.

💡Balance Points

Balance points refer to the three key contact points used when performing a handstand: the fingers, the inside of the knuckles, and the palms. These points are crucial for maintaining balance and stability during the handstand push-up. The script mentions these points in the context of the proper form for executing the handstand, indicating they are essential for beginners learning the exercise.

💡Elbow Position

In the context of the handstand push-up, elbow position is critical for both safety and effectiveness. The script advises against flaring out the elbows, which is a position seen in fictional depictions, and instead recommends a tucked position for beginners. This position is more practical and safer, allowing for better weight distribution and muscle engagement.

💡Scapula Protraction

Scapula protraction is the movement of the shoulder blades away from the spine, which is an essential part of the handstand push-up's downward motion. The script describes how, as one declines into the push-up, they should protract their scapula, squeeze their glutes, and shift their shoulders forward to distribute weight evenly. This action is part of the natural pressing pattern and contributes to the exercise's effectiveness.

💡Pike Push-up

A pike push-up is a progression exercise used to build strength for the handstand push-up. In the script, it is described as having the same body cues as the handstand push-up but with the feet elevated, reducing the load on the hands. This exercise is recommended as a step before attempting the handstand push-up against a wall, helping to build the necessary overhead pressing strength.

💡Shoulder Stand

The shoulder stand is a variation of the handstand push-up where the individual leans against a wall, supporting their back with it while performing the push-up motion. The script mentions using the shoulder stand to distribute weight more evenly and as a progression exercise before performing freestanding handstand push-ups. It's a safer way to practice the movement pattern without the fear of falling.

💡Eccentrics

Eccentrics, in the context of the video, refers to the lowering phase of an exercise, where the muscle is lengthening under tension. The script suggests utilizing the decline of the handstand push-up for at least four to six seconds to gain strength. This controlled lowering helps build strength and control, which are vital for mastering the handstand push-up.

💡Muscle Engagement

Muscle engagement is the act of actively contracting muscles to perform an exercise or maintain a position. The script emphasizes the importance of engaging the glutes, legs, and core during the handstand push-up to maintain a straight body line and prevent a 'banana back' appearance. Proper muscle engagement is crucial for both the effectiveness and safety of the exercise.

💡Parallettes

Parallettes are a piece of workout equipment that allows for a fixed wrist position during exercises like the handstand push-up. The script recommends investing in parallettes to prevent wrist pain and to help maintain proper form. By keeping the wrists in a fixed position, the body can focus on the movement without relying on the wrists, reducing the risk of injury.

💡Deficit Training

Deficit training is a method where the range of motion is increased by elevating the body part that is not the prime mover, thus increasing the difficulty of the exercise. In the script, it is suggested as a way to make handstand push-up training more challenging by using elevation, which requires more muscle fibers to be recruited. This advanced training technique can lead to greater strength and control.

💡Progressions

Progressions in the script refer to the step-by-step exercises that lead up to performing a handstand push-up. They include pike push-ups, wall handstand push-ups, and floating pike push-ups. Each progression is designed to build specific strengths and skills necessary for the final handstand push-up. The video emphasizes the importance of gradually progressing through these exercises to safely achieve the handstand push-up.

Highlights

The handstand push-up is possible for real humans with proper form and practice.

The handstand push-up engages upper body muscles and requires lower body muscle engagement for balance.

Proper form involves hands placed on the ground at shoulder length, fingers, knuckles, and palms as balance points.

Elbows should be tucked in for a more natural pressing pattern and better translation to other exercises.

The pike push-up is a great precursor to the handstand push-up, building overhead pressing strength.

Start pike push-ups with a wide pike to reduce load on hands, then tighten as strength increases.

Floating Pike push-ups help improve shoulder stability and strength.

W handstand push-ups allow practice of the full handstand push-up motion without fear of falling.

For back to wall handstand push-ups, start with two legs and progress to one for increased difficulty.

Eccentrics can be used to gain strength by declining for at least 4 to 6 seconds per rep.

Focusing on specific points helps maintain balance and control during the handstand push-up.

Common issues include falling out of the bottom of the rep, losing muscle engagement, and leaning too far to one side.

Shoulder taps or weight shifts on a wall can fix imbalances causing leaning issues.

Wrist pain can be alleviated by using parallettes, which keep the wrist in a fixed position.

Breathing naturally is important; inhale on the decline and exhale as you push up.

It can take 1 to 1.5 years to master the handstand push-up from scratch.

Adding weight, revisiting basics, taking training outside, and deficit training can enhance handstand push-up skills.

Pairing the handstand push-up with other calisthenics skills can create new body flows and challenges.

Stay dedicated and persistent to master the handstand push-up.

Transcripts

the handstand push-up is an amazing

display of balance and strength applied

like a lot of us I thought this move was

impossible I remember seeing it from

fictional characters made of true iron

delusional resilience and confidence but

is this exercise possible for real human

beings who don't have any sand cells I'm

here to tell you it's very possible and

just like with anything as long as we

know the proper form we can do it in no

time now let's look at chapter one the

proper form the handstand push-up

resembles the military press or any kind

of overhead pressing motion this

specific exercise movement pattern works

a lot of the upper body muscles but to

simplify it let's say it relies mostly

on the shoulders the difference is that

when you're holding a handstand you have

to engage more muscles in your lower

body to maintain Stillness and balance

in your handstand and we can see this as

we look at the proper form start with

your hands out in front of you and turn

them slightly outwards if necessary

Place both hands on the ground shoulder

length remember your three balance

points the fingers the inside of your

knuckles and the Palms but when we

transition to the bent arm position the

weight and pressure changes to the

outside of your palms and those two

fingers most people think a handstand

push-up is a practical up and down

motion like you see in a fictional

series to do this you need to have your

elbows flared out like you see here

which is not a practical position for

beginners using the traditional form

you'll notice as we decline we protract

our scapula squeeze our glutes and shift

our shoulders forward we enter into a

shoulder stand this distributes the

weight more evenly and is a more natural

pressing pattern having your elbows

tucked in will also translate to other

cisic skills that we can learn in the

future so people generally stick with a

tucked elbow position and and as we

press back into our handstand it helps

me to think about lifting my toes moving

forward to chapter 2 the natural

progressions introducing the pike

push-up which is the perfect overhead

pressing pattern to master the handstand

push-up what you'll notice immediately

is that it has the same body cues for

practicing the handstand push-up even if

you don't want to master the handstand

push-up this is still a great way to

build a ton of overhead pressing

strength you can start training with the

pike push-up today you don't have to

have such a high Pike that I have here

widen the pike to reduce the load onto

your hands and as you get stronger I

want you to tighten the pike back up

just remember you want to push up and

out through the shoulders and scapula

back into the resting position that

would be your handstand once you reach a

solid level on Pike push-ups I want you

to place your feet on any kind of small

elevation and raise it as you get

stronger the same rules apply except

there's more pressure on your hands next

I want you to focus on floating Pike

push-ups which is doing a regular Pike

push-up but at the bottom of the rep you

lift your feet slightly into the air

this is going to do wonders for your

shoulder stability and strength respect

these because they are no joke you could

even take the floating Pike push-up

further by extending your legs and

getting into a shoulder stand basically

at the top of the rep before returning

to the pike push-up position the next

natural progression is going to be W

handstand push-ups the beauty of these

is that you get to practice the basic

full handstand push-up without a worry

of falling take note how I'm squeezing

my glutes legs and core while pointing

my toes to keep my body in line when you

feel confident I want you to release one

leg from the wall and only use one leg

as assistance what you see here is we're

basically exposing our joints little by

little prepping ourselves to handle the

full weight of our body for the

handstand push-up next up I want you to

flip around and do a back toall

handstand push-up you can start with two

legs or go with one leg and you'll

notice this does dramatically change the

difficulty because we're not pushing

back into a wall now let's talk about

Ecentric acentrics are when we utilize

the decline of an exercise to gain

strength if you're going to use these

make sure you try to decline for at

least four to 6 seconds to count as one

rep progressing to chapter three where

should we look where you're looking

plays a huge role in the hand stand

push-up because you can quickly lose

engagement and balance when I'm in my

handstand I like to focus on the first

or second bumps on my fingers but when I

pushup I keep my eyes about a Palms

length forward helping me maintain

balance and control moving on to chapter

four what are the common issues if you

started your handstand push-up training

and you're finding that you're falling

out of the bottom or losing balance you

need to solidify the bottom of the rep

and you can do this by utilizing the

shoulder stand exercise main issue

number two is losing muscle engagement

while you're pushing up so you end up

having a banana back appearance it's

important that when you're pushing up

you remember your glutes and legs don't

forget to squeeze them it's key to

squeeze your lower body because that

keeps the rest of your body in line

issue number three and one of the most

annoying is leaning too far to one side

you're kicking up and you're still

falling to the same left or right side

very annoying but it means you have an

imbalance and we can fix this by doing

shoulder taps or any kind of weight

shifts on a wall the key is to have your

supporting hand in a comfortable

position before switching issue number

four is your hand grip on the ground

failing this is because of the mechanics

remember when you go to the bottom

portion of the rep it transfers your

weight to the outside of your hands

issue number five and probably the most

annoying is wrist pain I recommend you

invest in parallettes parallettes keep

your wrist in a fixed position only

moving forward and back limiting your

access to 360° in motion using

parallettes is a solid choice because it

helps your body focus on the movement

instead of relying on your wrist so if

they end up not being able to handle the

load or if they end up being too

fatigued you can still train the

exercise if you have any other common

issues you want me to focus on leave a

comment below moving on to chapter five

how to breathe breathing is important

for all exercise enhanced and push-ups

are no exception I know it may seem like

a good idea to hold your breath but

you're just stopping your muscles from

getting oxygen and you'll fail the

exercise choose a natural breathing

pattern as if you were doing regular

push-ups inhale on the decline and

exhale as you explode to the top moving

on to chapter six how long is this going

to take the handstand push-up is a

testament to any athletes dedication if

you're starting from absolute zero with

no handstand experience then you need to

watch this video and it should take you

around 1 year to 1 and 1/2 years however

if you've already done some handstand

training and you're pretty decent then

it should take you anywhere from 3 to 6

months now that we've learned the

handstand push-up Where Do We Go From

Here the first suggestion is to take

your handstand push-up even further by

adding weight to your body you could

start with as little as adding 2 to 5%

of your body weight and progressively

overload from there suggestion number

two is polishing up your Basics just

because you can do a handstand push-up

doesn't mean you never visit the basics

again polishing up your Basics can

actually help your handstand push-up

form and help you warm up suggestion

number three is to take your handstand

push-up training even further taking it

outside or using some kind of balance

ball to challenge you suggestion number

four is called deficit training this is

where you train past the normal range of

motion by using some kind of elevation

this can make your training extremely

difficult because you have to recruit

more of your muscle fibers to push

through the exercise but trust me your

body will thank you with impeccable

shoulders amazing control and freedom of

movement and next suggestion number five

is pairing the handstand push-up with

other skills that you've learned in

calisthenics having the handstand pushup

in Your Arsenal gives your body a ton of

flows that it can master and suggestion

number six is pushing past your limits

even further using the handstand push-up

to master the next progression the 90°

push-up just like the handstand push-up

it's not going to happen overnight if

there's one thing you should take from

this video it's that anything is

possible if you want this skill stay

dedicated and go get it make sure to go

to strict fit.com to check out my

training app in multiple programs